Chop all the vegetables except the eggplant the night before to reduce preparation time. Store vegetables in the refrigerator.
Moroccan Vegetable Curry
30 ml (2 tbsp) canola oil
375 ml (1 1/2 cups) chopped onions
4 cloves garlic, minced
30 ml (2 tbsp) curry powder
10 ml (2 tsp) ground cinnamon
5 ml (1 tsp) ground turmeric
5 ml (1 tsp) cayenne pepper
125 ml (1/2 cup) vegetable broth or water (approx)
1 eggplant, peeled and cut into 2-cm (3/4-inch) cubes (1.5 to 2 l/6 to 8 cups)
500 ml (2 cups) cubed peeled sweet potatoes (1-cm/1/2-inch cubes)
500 ml (2 cups) chopped carrots
375 ml (1 1/2 cups) chopped yellow bell peppers
375 ml (1 1/2 cups) chopped red bell peppers
1 can (540 ml/19 oz) chickpeas, drained and rinsed
500 ml (2 cups) diced zucchini
50 ml (1/4 cup) raisins
250 ml (1 cup) unsweetened orange juice
1 pkg (300 g/10 oz) frozen chopped spinach, thawed and drained
500 ml (2 cups) couscous
500 ml (2 cups) boiling water
50 ml (1/4 cup) sliced almonds
Grated zest and juice of 1/2 lemon
In a large Dutch oven, heat oil over medium heat. Saute onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; saute for 1 minute or until spices are fragrant.
Add broth and deglaze pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; saute for 5 minutes. If vegetables begin to stick to pan, add more broth.
Stir in chickpeas, zucchini, raisins and orange juice; bring to a boil. Reduce heat to low, cover and simmer for about 20 minutes or until sweet potatoes are fork-tender. Stir in spinach; cover and simmer for 5 minutes or until heated through.
Meanwhile, place couscous in a large shallow bowl. Stir in boiling water. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with a fork.
Spoon vegetable mixture over couscous and garnish with almonds, lemon zest and lemon juice.
Makes 10 servings.
Nutrition information per serving: 299 calories; 5.3 g fat; 57 g carbohydrate; 8 g fibre; 9 g protein; 202 mg sodium.
— Replace the chickpeas with black beans or kidney beans.
— Use green bell peppers instead of red or yellow.
Source: "Cook!" Dietitians of Canada (Robert Rose Inc., 2011).