EatingWell Serves Two,
The Essential EatingWell Cookbook (2004)
Fragrant vegetable stews are common around the Mediterranean. This streamlined version is flavored with a North African spice blend and simplified with the use of precut, frozen bell peppers and onions.
2 servings, 2 cups stew plus 1 egg each
Active Time: 15 minutes |
Total Time: 25 minutes
1 teaspoon extra-virgin olive oil
1 1/2 cups frozen bell pepper and onion mix
1/2 teaspoon coriander seeds
1/4 teaspoon caraway seeds
Pinch of salt
1/8 teaspoon paprika, plus more for sprinkling
1/8 teaspoon cayenne pepper
2 cloves garlic, minced
1 14-ounce can diced tomatoes
1 8-ounce can chickpeas, rinsed
Freshly ground pepper, to taste
2 large eggs
Heat oil in a large nonstick skillet over medium-high heat. Add pepper and onion mix; cook, stirring occasionally, until most of the liquid has evaporated, 3 to 5 minutes.
Meanwhile, coarsely grind coriander seeds, caraway seeds and salt in a spice grinder, dry blender or mortar and pestle. Transfer to a small bowl and stir in paprika and cayenne.
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, 8 to 12 minutes. Season with pepper.
Break eggs into separate halves of the pan, taking care not to break the yolks. Reduce heat to medium-low, cover and cook until the eggs are set, 5 to 7 minutes. Sprinkle the eggs with paprika.
Per serving :
9 g Fat;
2 g Sat;
4 g Mono;
212 mg Cholesterol;
43 g Carbohydrates;
13 g Protein;
7 g Fiber;
564 mg Sodium;
231 mg Potassium