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Moroccan Vegetable Stir-Fry with Chickpeas

Moroccan Vegetable Stir-Fry with Chickpeas

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Servings: Serves 4

Prep Time: 25 minutes

Cook Time: 27 minutes

Ingredients: Add ingredients to List

The sweet flavors of butternut squash and golden raisins are complemented with zesty onions, garlic, and warm Eastern spices. A bed of couscous absorbs the fragrant sauce of this healthy vegetarian stir-fry. Recipe may be halved.
1 tablespoon Canola oil
1 tablespoon Minced garlic
5 oz Onion, chopped
1 tablespoon spice, garam masala
1/4 teaspoon Black pepper, freshly ground
1/2 teaspoon Salt
1 1/2 whole squash
12/3 cup Low sodium vegetable broth
1/2 cup Golden raisins, seedless
1 1/2 cup Water
1 cup Couscous, dry
1 each Large zucchini
1 each Red bell pepper, chopped
15 oz Chickpeas, canned, drained and rinsed

directions:

1. Heat oil in a large nonstick skillet or wok over medium-high heat. Add garlic and onion and cook, stirring frequently, until softened, 3 to 4 minutes.
2. Sprinkle garam masala or curry powder, black pepper, salt, and cayenne over onion; mix and cook for 30 seconds, stirring constantly.
3. If squash chunks are large, cut into 1-inch pieces. Add to skillet with broth and raisins and bring to boil. Reduce heat, cover, and simmer until squash becomes tender, 10 to 12 minutes.
4. Meanwhile, prepare couscous. In a small saucepan, bring water to a boil; stir in couscous. Remove from heat; cover and let stand for 5 minutes. Fluff with fork.
5. Add zucchini, red bell pepper, and chickpeas to skillet. Simmer, covered, until zucchini is tender, about 5 minutes.
6. Divide couscous among four serving plates. Top with stir-fried vegetables and garnish with chopped cilantro, if desired.
Notes: Precut onions are available in the Produce department. 1 Tbsp. curry powder can be substituted for the garam masala. 1/8 tsp. cayenne is an optional ingredient. Cut the zucchini in half lengthwise and cut crosswise into 1/4-inch slices. Chopped fresh cilantro for garnish is optional.
Source: Hannaford fresh Magazine, March - April 2009

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Quantity Ingredients coupon
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1 tablespoon Canola oil  
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1 tablespoon Minced garlic  
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5 oz Onion, chopped  
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1 tablespoon spice, garam masala  
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1/4 teaspoon Black pepper, freshly ground  
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1/2 teaspoon Salt  
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1 1/2 whole squash  
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12/3 cup Low sodium vegetable broth  
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1/2 cup Golden raisins, seedless  
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1 1/2 cup Water  
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1 cup Couscous, dry  
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1 each Large zucchini  
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1 each Red bell pepper, chopped  
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15 oz Chickpeas, canned, drained and rinsed  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 493 kcal (25%)
Calories from Fat 144
Total Fat 16 g (25%)
Saturated Fat 11 g (55%)
Cholesterol 0 n/a
Sodium 1359 mg (57%)
Total Carbohydrates 100 g (33%)
Dietary Fiber 16 g (64%)
Protein 21 g (35%)
Vitamins
Vitamin A 4241 IU (12%)
Vitamin C 53 mg (59%)
Minerals
Calcium 112 mg (9%)
Iron 12 mg (67%)
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