Easy Moroccan Stew with Yams

As the weather is changing to fall, I was craving a nice rich stew full of seasonal flavors and colors.  I wound up trying this recipe from the Forks Over Knives website for a Moroccan Stew with Beans and Sweet Potatoes.  I modified the recipe by making a smaller amount, using oil, and added tomatoes to it.  This type of recipe is perfect because it is low fat, but full of flavor! It's rich and satisfying and also has the perfect amount of spice.

Moroccan food uses cinnamon in many savory dishes and it's absolutely brilliant if you've never tried it. Also, it's perfect for fall!  If a recipe calls for frying the spices quickly before adding anything else to the pot, I like to measure them out in advance into a small bowl so I am ready to go when the pan gets hot.

What better way to welcome the fall season than with a rich stew full of yams and fragrant spices?  I love to use my dutch oven to slowly simmer rich soups, it just warms up the house and the heart.

I paired this stew with a quinoa pilaf with currants and almonds and a nice dollop of cucumber and mint yogurt sauce.  I love vegan recipes that are high in protein and nutrients all around and this recipe has it all: double complete protein whammy from garbanzo beans and quinoa with additional protein from black beans, red lentils, and yams. 

Easy Moroccan Stew (Serves 4)

Ingredients:

2 small yams, peeled and chopped small 

2 medium tomatoes, chopped small

1/2 onion, minced

2 cloves garlic, minced,

1 can garbanzo beans (or ~1.5 cups cooked beans)

1 can black beans (or ~1.5 cups cooked beans)

1/2 cup red lentils

3 cups vegetable broth (OR quick broth: 3 cups water, 1/4 cup yeast flakes, sprinkle of fresh or dried parsley, 1/4 tsp salt)

1 1/2 tsp sea salt

1 tbsp coconut or olive oil

1/2 tsp of each of the following: fennel seeds, cumin seeds, pwd cumin, corriander, cinnamon

1/4 tsp turmeric

Handful of fresh basil, minced

1 inch piece ginger, grated or finely minced

Directions:

1. Heat oil in a bit soup pot on medium-high flame.  When oil is hot add spices (except for ginger!) and fry for 30 seconds.
2. Add onion and garlic and sautee until just slightly browned, ~5 mins.
3. Turn heat down to simmer and add the rest of the ingredients.  Simmer, covered, for 20-30 minutes.
4. Remove from heat and add fresh ginger and basil.
5. **Optional, use potato masher to mash the soup a bit to make it thicker.