North African Vegetable Stew with Poached Eggs

2 Reviews
From: EatingWell Magazine Fall 2003

Fragrant vegetable stews are common all around the Mediterranean. This streamlined version is flavored with a Tunisian spice blend and made simple with the use of precut frozen stir-fry vegetables.

Ingredients 4 servings

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  • 2 teaspoons extra-virgin olive oil
  • 3 cups frozen pepper stir-fry vegetables
  • 1 teaspoon coriander seeds
  • 1/2 teaspoon caraway seeds
  • Pinch of salt
  • 1/4 teaspoon paprika, plus more for sprinkling
  • 1/8 teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • 1 28-ounce can or 2 14 1/2-ounce cans diced tomatoes
  • 1 19-ounce or 15 1/2-ounce can chickpeas, rinsed
  • Freshly ground pepper, to taste
  • 4 large eggs

Preparation

  • Active

  • Ready In

  1. Heat oil in a large nonstick skillet over medium-high heat. Add stir-fry vegetables; cook, stirring occasionally, until most of the liquid has evaporated, 5 to 7 minutes.
  2. Meanwhile, grind coriander seeds, caraway seeds and salt coarsely in a spice mill, a dry blender or in a mortar and pestle. Transfer to a small bowl and stir in 1/4 teaspoon paprika and cayenne.
  3. Add garlic and the spice mixture to the skillet; cook, stirring, for 30 seconds. Add tomatoes and chickpeas; bring to a simmer. Reduce heat to medium and cook at a lively simmer until slightly thickened, 10 to 15 minutes. Season with pepper.
  4. Break eggs into separate quadrants of the stew, taking care not to break the yolks. Reduce heat to medium-low, cover the skillet and cook until the eggs are set, 5 to 7 minutes. Sprinkle eggs with paprika. Carefully transfer an egg and some stew to each plate.
  • Make Ahead Tip: Prepare through step 3. The stew will keep, covered, in the refrigerator for up to 2 days.
  • Fresh-vegetable variation: In Step 1, cook 1 medium sliced onion for about 2 minutes; add 2 diced bell peppers and cook for 3 to 5 minutes more. In Step 3, add 3 diced seeded tomatoes.

Nutrition information

  • Per serving: 275 calories; 10 g fat(2 g sat); 10 g fiber; 34 g carbohydrates; 15 g protein; 24 mcg folate; 186 mg cholesterol; 12 g sugars; 1976 IU vitamin A; 17 mg vitamin C; 120 mg calcium; 5 mg iron; 613 mg sodium; 538 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 2 vegetable, 1 1/2 lean protein, 1 fat

Reviews 2

February 07, 2015
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By: EatingWell User
delicious and filling recipe As someone who has a hard time thinking of a meatless meal as a real meal, this stew is fantastic. I tried it before letting it simmer and wasn't impressed. However, the finished product was amazing. Filling and delicious!
August 30, 2013
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By: EatingWell User
I didn't use the frozen stir-fry vegetable; instead I used two bell peppers and an onion. I also did two eggs per person however it would have been plenty filling with just one. Overall the recipe was really easy to make and my 5 year old ate it without complaint.