Moroccan tomato stew over couscous
This tomato stew has been a surprising hit from first time I’ve made it (with meat eaters, vegetarians, vegans and vegetable haters alike!), but what makes it truly amazing is just how easy it is to make. You don’t even need to measure things – just throw ingredients in (keeping in mind proportions, eg. water to solid ingredients, seasoning to volume) and simmer over low heat, or even boil over high heat if you’re in a rush to eat it. That simple.
This recipe is a switchup of my current favorite recipe, tomato stew. To switch it up, I make it the exact same way but add less water to give a slightly thicker consistency so it’s more of a sauce and less of a soup, to be served over a bed of couscous.
The measurement of ingredients included here are approximates, because I never measure it out when I actually cook it. So, if it ends up too thick, add more water. If it ends not tomato-y enough, add more tomato paste. If it ends up too watery, add more of everything else. If there isn’t enough veggie meat, add more. Play around with it. There is pretty much no way you can go wrong with this recipe!
What you need:
2 cups water
1 can diced tomatoes
3 to 4 tablespoons tomato paste
2-4 tablespoons Nutritional yeast [1]
Braggs liquid seasoning [2], to taste
1/2 to 1 cup Yves veggie ground [3]
1 can chick peas (garbanzo beans)
1/2 cup cauliflower, minced
1 cup zucchini, cubed
Basil (fresh or dried), to taste
Cayenne pepper, just a pinch
Lemon juice, to taste
How to make it:
1. Follow direction on package to make couscous.
2. In a separate pot, add water and put over medium heat. Mix tomato paste in with water until the water turns red and no chunks of tomato paste are visible.
2. Add nutritional yeast, spices and herbs, lemon juice and braggs liquid seasoning. Stir well and sample. Add more seasoning if necessary. Keep in mind that the ingredients you’re about add will soak up these flavorings so if it’s too strong, don’t try to water it down just yet—but if it’s not seasoned enough, add more now.
2. Add canned tomatoes, stir again.
3. Add minced cauliflower, zucchini, veggie meat and chick peas. Stir.
4. Reduce heat to medium low and cover. Let simmer for about 10 minutes, or whenever the vegetable are cooked enough to your liking.
5. When both tomato stew and couscous are done, remove from heat. Serve stew over a bed of couscous. You may enjoy eating this dish with other Mediterranean condiments like Kalamata olives, for example.
Enjoy!
1 – Nutritional yeast is different from regular yeast. It is a source of protein and vitamins, especially the B-complex vitamins and is a complete protein. It is also naturally low in fat and sodium. Some brands of nutritional yeast, though not all, are fortified with vitamin B12. You can find it in most health food stores.
2 – This replaces the need for salt, as it is very salty without actually containing sodium. It has many other health benefits, which can be found listed on the website linked. You can buy this in most health food stores such as Whole Foods.
3 – To the best of my knowledge, this product is only found in Canada. However, many other brands and companies make similar products. Some alternatives are: Boca ground crumbles, Morningstar Farms Meal Starters Grillers Recipe Crumbles, or LightLife Smart Ground Original. Many of these products are found in most grocery stores, and definitely in health food stores.
Oh my goodness that looks AMAZING!!
June 6th, 2009 at 1:05 pmYour recipe reminded me of this recipe that I once used…SO GOOD!!! http://gourmetgirl1.blogspot.com/2008/01/garbanzo-bean-soup-with-israeli-cous.html
June 9th, 2009 at 12:37 pmThis looked and sounded so good I printed it for later! I like recipes that you just kind of throw together and not worry too much about!
June 10th, 2009 at 7:50 am