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This past weekend I ventured my way into my first culinary class. I plan to share the recipes I prepare with you along the way with some light on the nutritional benefits I unfold.
Makes 6 Servings Ingredients
| | 2 TB cooking oil, prefereably canola or safflower oil 1 large onion, cut into thin slices 4 carrots, cut into thin slices 1 fennel bulb, cored and cut into 1-inch pieces 1 eggplant (about ¾ lb.), cut into ½-inch pieces 4 cloves garlic, minced 1 jalapeño pepper, including seeds and ribs, cut diagonally into thin slices
| ¼ cup tomato paste, (more if needed to thinken sauce)
2 teaspoons ground coriander1 ½ teaspoons caraway seeds 2 ¼ teaspoons salt ¼ teaspoon freshly ground black pepper 5 ½ cups water 1 ⅓ cup couscous 1 (16oz.) can garbanzo bean
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Prepare all your veggies and toss together in a large bowl. In a large saucepan, heat the oil over moderate heat. Add the onion, carrots, fennel, eggplant, garlic and jalapeño. Cook, covered, until the vegetables start to soften, about 10 minutes. Volume should decrease by about half. Sir in the tomato paste, coriander, caraway seeds, 2 teaspoons of the salt, and the black pepper. Cook, stirring, for 1 minute.Add 3 ½ cups of the water and bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 15 minutes. Add the chickpeas and simmer 2 minutes longer. If you end up with excess liquid in the pan after the 15 minutes has elapsed, go ahead and slowly add the couscous directly, adding extra water is needed. Otherwise, in a medium saucepan, bring the remaining 2 cups of water to a boil. Add the remaining ¼ teaspoon salt and the couscous. Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork. Serve the the stew with its broth over the couscous. This meal is loaded with nutrients. Couscous is a whole grain and contains some protein and, combined with the beans, this meal make a great vegetarioan and vegan option. The beans also contribute fiber which helps increase satiety from the meal. The tomato paste contributes potassium and lycopene and fennel also contributes potassium with calcium and phosphorus. Eggplant also lends good fiber and antioxidant properties. Onion and garlic contain phytonutrients that are know for lowering LDL cholesterol and acting as antioxidants. And carrots lend a phenomenal source of beta-carotene, or preform vitamin A. All this benefit packed into a meal that lends only 244 calories per serving and 4.5 grams of total fat. (calculated on usda.gov) Tip: You can increase the b-carotene by adding sweet potato which I believe would be an interesting contrast to the spice kick packed in this dish. Feel free to let us know your success with the dish and any modifications/suggestions you discover along the way! We'd love to hear feedback. Happy Cooking!!
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