North African Vegetable Stew with Poached Eggs

[Guest guest]

@@@@@

North African Vegetable Stew with Poached Eggs

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

 

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.

 

 

Yield: 4 servings

Active Time: 25 minutes

Total Time: 35 minutes

Ease of preparation: Easy

 

Per serving: 277 calories; 10 g fat (2 g sat, 4 g mono); 211 mg

cholesterol; 30 g carbohydrate; 15 g protein; 9 g fiber; 554 mg sodium.

Nutrition bonus: 30 mg vitamin c (50% dv), 35% dv fiber, 30% dv

vitamin a, 4 mg iron (20% dv).

 

Source: EatingWell Newsletter

Formatted by Chupa Babi in MC: 10.01.06

 

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.

 

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.

-----