This delicious Moroccan stew is wonderful with spices from North Africa and the Middle East, giving it a slight ‘kick’. The sweetness of the cinnamon and dried apricots cuts through the spice and heat for an all round flavour. A great dish for Vegans too while proving a point that Vegetarian Dishes can taste great and offer a good healthy source of vegetables in our diet.
Serving: 4-6 (you can freeze any remaining casserole)
Preparation time: 10-15 minutes
Cooking time: 8-9 hours on a slow cooker
- 2tbsp olive oil
- 3 cloves garlic, crushed
- 1tsp ground coriander
- 1tsp ground cumin
- 1tsp Ras-el-hanout
- 1tsp ground cinnamon
- 1.2 litres vegetable broth (you can buy vegetable broth from supermarkets)
- 300g carrots, peeled and cut into 2cm lengths
- 250g diced aubergine
- 200g sliced courgette
- 250g cauliflower
- 150g diced onion
- 1 can (400g) chopped tomatoes
- 12 dried apricots
- ½tbsp Himalayan salt
- Optional – small handful toasted almonds
- Place olive oil in the bottom of the slow cooker and wipe around to grease the pan.
- Tip in the garlic and spices. Stir to ensure garlic and spices are mixed.
- Add broth, carrots, aubergine, cauliflower, onion, chopped tomatoes (whole can including juice), dried apricots, almonds and salt, and stir to combine.
- Put the lid on and set your slow cooker to low. Leave to cook for 6-8 hours until tender. If it begins to dry out, add a little water.
- If you want a slightly thicker casserole, spoon out some of the vegetables and blitz in a blender. Return the vegetables to the slow-cooker and stir to blend.
- Ladle out into portions and serve.
Nutrients per serving:
Calories 292, Carbohydrates 36g, Fibre 8g, Sugar 17.9g, Fat 14g (of which saturated 1.4g), Protein 10g, Sodium 741mg.