Tag Archives: stew

29 August 2015 Moroccan Stew With Kale

posted by Plant-Based Cooking. Copyright 2011-2015 by Diane Smith and plantbasedcooking.com. All Rights Reserved.

Moroccan Stew With Kale

You would have to be living in a vacuum to have missed out on the popularity of kale over the last several years. This stew from Diane Cook takes advantage of kale but also a spice melange from Morocco. Listed separately, the spice mixture makes the ingredient list seem large, so I’ve lumped these together. The rest of the ingredients went together very quickly making this stew a candidate for a busy week night.  This recipe serves 6; as we are a two-person household, I cut everything in half and still had plenty of leftovers.


  • Spice Mixture: 2 tsp ground cinnamon, 2 tsp ground cumin, 1 tsp ground ginger, 1/2 tsp ground cloves, 1/2 tsp ground nutmeg, 1/2 tsp ground tumeric, 1/2 tsp curry powder Moraccanstew
  • 1 tsp salt (I generally cook without adding salt, saving that addition for a final adjustment)
  • 1 sweet onion chopped
  • 2 cups rough chopped kale
  • 1 qt vegetable stock (more if you want this to be more soup-like)
  • 1 14.5 oz. can diced tomatoes, undrained
  • 1 TBSP honey
  • 4 large carrots, chopped
  • 2 sweet potatoes, peeled and diced
  • 3 large potatoes (used Yukon gold), peeled and diced
  • 1 15-oz. garbanzo beans, rinsed and drained
  • 1 cup dried lentils, rinsed
  • 1 tsp ground black pepper to taste
  • 1 TBSP cornstarch (optional)
  • 1 TBSP water (optional)


  1.  Cook onions on medium high heat in a little water or broth until soft and just beginning to brown (5 to 10 minutes). Stir in the spices and cook until they are fragrant.
  2. Pour the vegetable broth into the pot. Stir in the tomatoes, honey, carrots, sweet potatoes, potatoes, garbanzo beans, apricots, and lentils. Bring to a boil and reduce heat to low.
  3. Stir in the shredded kale.
  4. Simmer stew for 30 minutes until the vegetables and lentils are cooked and tender. Season with salt and black pepper. If desired, combine cornstarch and water and stir into stew. Simmer until stew has thickened, about 5 minutes

21 July 2015 African-Style Chicken Stew, Slow Cooker Style

It’s been a hot week in New England and that makes cooking more of a chore. This week I had planned a West African Chicken Stew – something I’ve made several times – but rather than add heat to an already hot kitchen, I decided to pull out my slow cooker. DSC_0577

I get a feeling of accomplishment when preparing a slow cooker meal. For one thing, once it is set up, there’s no more cooking prep to do.  And the aroma of what’s in the cooker fills our space for most of the day.

This recipe is an amalgam of sorts. The original recipe was adapted from Mark Bittman’s VB6 Cookbook, but the cooking method came from this link ReadySetEat.com. Peanut butter, sweet potatoes and chicken – tasty, enjoyable and filling.

African Style Chicken Stew

adapted from Mark Bittman, The VB6 Cookbook


2 Tbsp oil (I use coconut oil)

1 lb skinless, boneless chicken thighs

1 tsp salt

1/2 tsp pepper

1 Tbsp minced garlic

1 Tbsp minced ginger

Pinch of red pepper flakes

1/4 cup chunky peanut butter

1 onion, thinly sliced

2 (approximate) cups water or vegetable stock

1 1-lb can chopped tomatoes, undrained

1/2 lb sweet potatoes, peeled and cut into chunks

1 lb kale or other greens

1/4 cup chopped roasted peanuts (garnish)


1. Prepare the sweet potatoes and onions. Add to the bottom of a slow cooker (I spray the cooker insert so things don’t stick). Prep garlic and ginger.

2. Add oil to a 10-inch skillet, Add garlic and ginger and let these cook for a minute or so being careful not to burn them.  Add the chicken thighs and brown (5-10 minutes). Sprinkle with red pepper flakes (if using)

3. Add peanut butter to the pan and allow it to melt. Now add about 1/2 cup water or stock to thin the mixture. Mix and then add in the can of chopped tomatoes (do not drain the juices out).  Mix well and be sure to coat the pieces of chicken thigh.

4. Add this pan mixture to the slow cooker, layering it on top of the sweet potatoes and onions.  Add water/stock to cover the sweet potato layer (about another 1 1/2 cups). Cover the slow cooker and set on high for 7-9 hours. Add additional stock/water throughout the cooking process if things seem to dry out.

5. About 15-20 minutes before serving, add the greens to the slow cooker, stir and recover. Continue cooking until the greens are wilted.

6. Adjust seasonings as needed at time of serving and serve in bowls. Garnish with chopped roasted peanuts.

29 May 2011 Couscous with Seven Vegetables

Couscous with Seven Vegetables

Copyright © 2011. Adrien Bisson

Adapted From Welland, Diane. Clean Eating Magazine Recipes. Downloaded from the net on May 22, 2011.

My Comment: One of my sisters is an experienced world traveler and on her trip to Morocco, she brought back a packet of an interesting spice: Ras El Hanout.  This recipe is seasoned with this spice blend from Morocco — if you can’t find it (and I never have), you can make a small batch by following the link on Clean Eating’s website.  I enjoy Northern African recipes; the combination of veggies and raisins over couscous is delightful. For our meal, I did not include the Tilapia — still healthy and satisfying.


3 tsp olive oil
3 cloves garlic, minced
1 TBSP Ras El Hanout
1 large sweet potato, peeled and diced (1 inch pieces)
2 small turnips, peeled and diced (1 inch pieces)
1 medium zucchini, diced (1 inch pieces)
2 carrots, peeled and cut into 1 inch pieces
1/4 head cabbage (about 1/2 lb) cut into 1 inch chunks
1/2 red pepper, cut into chunks
1/2 cup green beans (about 2 oz) cut into thirds
1/2 to 1 tsp Harissa or any chile past or hot sauce (we liked more)
1/2 tsp sea salt
1/4 cup raisins, soaked for 1o mins in 2-3 TBSP warm water & drained
3/4 cup canned chickpeas, rinsed and drained
16 oz white fish (tiapia, haddock, sole) cut into chunks
1-1/3 cup whole wheat couscous
1/2 cup fresh cilantro, chopped and divided


1. Heat oil in large stockpot over medium heat and add garlic and Ras El Hanout. Quick stir until brown. Then add next 5 ingredients. Pour in enough water to cover vegetables. Cover and cook 25-30 minutes until vegetables are soft but not fully cooked. Add pepper, beans, Harissa and salt. Cook for another 10-15 minutes until tender.

2. Ladle out 3 cups of broth and vegetables (1-1/2 cups each). Puree in blender until thick. (I used a 4-cup measure and hand blender – easier). Add back to stew.

3. Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of the mixture. (If you are using the fish DO NOT mix it in or the fish chunk will break up). Cook covered for 10-15 minutes or until the fish flakes easily with a fork.

4. While fish is cooking, boil 1-1/2 cups water in a saucepan. Take off heat and add the couscous, cover and set aside for 5 minutes. Flluff with fork. To serve, place 1/2 cup couscous in a bowl, Pour 1 cup of the veggie-fish mixutre over top and sprinkle with 1 TBSP cilantro.

Serves 6. Nutrition: Calories 280, Fat 3.5 g, carbohydrates 40 g, Fiber 8 g, protein 19 g.

2 Mar 2011 Winter Warmer Stew

Adapted from MeatlessMonday.com. Winter warmer stew. Downloaded from the web on Feb. 26, 2011.

My comment: I did make a major substitution in this dish — could it be Seitan? Because I wasn’t near Whole Foods and couldn’t obtain Seitan, I used tempeh — not one of my favorite things, but it seemed like it might be a reasonable substitute. For Weight watchers fans, I used roughly half as much tempeh as seitan — which made the point swap work out. Also did not bother with the beans and used crushed tomatoes. Still created a tasty stew.

Winter Warmer Stew

Copyright © 2011. Adrien Bisson.


2 TBSP olive oil
1 pound Seitan, cut into chunks
1 large onion, sliced
4 medium carrots, sliced
4 medium potatoes, cubed
4 cups veg broth or use water (should cover the vegetables)
1 15-oz. can beans (black or kidney)
1 15-oz. can diced tomatoes
2 TBSP low sodium tamari or soy sauce
2 tsp brown miso
1 TBSP flour (optional thickener)


1. Saute seitan and onion in olive oil until the onions are translucent. Add carrots and potatoes and saute for a few minutes longer. Add the broth or water to cover the vegetables.

2. Puree beans and diced tomatoes together in a blender until smooth (here’s where I substituted just crushed tomatoes). Add this mix to the stew. Cook until carrots and potatoes are tender.

3. Add tamari and brown miso. If you wish to have a thicker stew, blend in flour and water together and add to the stew.  Also, add more vegetables as you wish.

Serves 6. Weight watcher Points = 6

The Fab Five

My Comments: This week I’ve been down and out with yet another virus, one of the hazards of working in an elementary school. So what do we do when no one is in the mood — or otherwise able — to cook? We eat leftovers that we’ve frozen from past meals. At Adrien’s suggestion then, are the “Fab Five” – with apologies to the Beatles (you know, Paul McCartney BEFORE Wings and BEFORE that hideous Superbowl performance).  These are our favorites from January:

Senegalese Peanut Sweet Potato & Spinach Stew

Copyright © 2011. Adrien Bisson.



Senegalese Peanut Stew with Spinach and Sweet Potatoes

I had a lot of feedback on this recipe. It’s just as good as a leftover as it was on the first night.

No creamy peanut butter – use crunchy. Don’t use or like ginger, try something else.

Vadouvan spiced Red Lentil Soup

Copyright © 2011. Adrien Bisson.






Vadouvan Spiced Red Lentil Soup

When I originally found this recipe, I had no idea how hip it was to cook something with Vadouvan spicing.  In fact, I used Garam Masala curry in place of the Vadouvan – which I was unable to find pre-made. Duh.  Here’s a link to a couple of recipes for making the mixture yourself.

Copyright © 2011. Adrien Bisson.



Quinoa with Balsamic Roasted Mushrooms

When is a grain a protein? When it’s Quinoa — and it’s a complete protein. How cool is that?

The dressing, made with pear and balsamic vinegar provides a nice contrast to the nuttiness of the quinoa.


Kale Lasagna Diavolo
Copyright © 2011. Adrien Bisson.



Kale Lasagna Diavolo

I love kale for two reasons – number one it’s inexpensive (currently $1.56 for a very large bunch) and number two it’s tasty… in all of the varieties I’ve seen around here. Even quicker, it’s available frozen, which makes this a quick fix meal on a weeknight.

While I favor Muir Glen tomato products, my mother also mentioned that Pomi makes a good diced tomato – available in a cardboard carton. Whatever your preference, this is an excellent twist on lasagna.


Hot from the oven

Copyright © 2011 by Adrien Bisson.



Home baked pizza

Sometimes you just need to have pizza – and this is definitely worth the wait. There’s not much effort to it, especially when mixing the dough in a stand mixer with a dough hook.

Are there fancier dough recipes? Sure. But this one can be on the table in 90 minutes to 2 hours…. mostly spent waiting for the dough. A glass of your favorite beverage makes the time fly.

3 Feb. 2011 Winter Vegetable Stew

Adapted from The Moosewood Collective. Moosewood restaurant cooks at home. (1994). New York: Simon & Schuster. Page 220.

My Comments: The Moosewood recipe calls for beer or vegetable stock. The beer would have been an intriguing addition, but I wimped out and used vegetable stock here — less Weight Watcher points.  Our New England weather has been — well, let’s call it hideous — with snow storm after snow storm after snow storm. Looking out my kitchen window all I can see is a wall of snow which is at least 7 feet high! Needed something warm and comforting on this mid-winter night.

Wondering about tonight’s pictures? Well it’s an extra long story that starts out in Cambridge with an all-day photo shoot, a dead car battery, trucking equipment through the streets of Cambridge in the frozen slush, and a 10+ year old car on it’s last legs. Didn’t have the heart to insist. We’ll update them the next time.


2 onions, chopped (about 2 cups)
2 celery stalks chopped
2 TBSP olive or vegetable oil
2 medium carrots
2 parsnips
2 large potatoes
10 oz. green beans (about 2 cups trimmed and halved) — here’s where I used frozen
1 TBSP fresh chopped dill (1 tsp dried)
1 TBSP chopped marjoram (1 tsp dried)
1 cup beer or vegetable stock
1 1/2 cups water
1 green or red pepper
2 cups sliced mushrooms (about 6 oz)
1 TBSP Dijon mustard (or more to taste)
1 TBSP molasses (Blackstrap is too strong – keep it subtle)
salt and ground pepper to taste


1. In a heavy pot, saute the onions and celery in the oil until the onions are translucent.

2. While the onions saute, peel and coarsely chop the carrots and parsnips. Stir them into the pot.

3. Cut the potatoes into 1-inch cubes, and stem and halve the green beans. Add these to the sauteing vegetables along with the dill, marjoram, beer or stock, and water. Bring the stew to a low boil.

4. Coarsely chop the bell pepper and stem and slice the mushrooms; stir them into the pot.

5. Add the mustard and molasses and continue to simmer for about 10 minutes (wishful thinking? I’d keep it going until the potatoes and root veggies are cooked through).

6. Add salt and pepper to taste. Serves 4.

Weight Watcher Points = 4.

%d bloggers like this: