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North African Vegetable Stew with Poached Eggs
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 teaspoons extra-virgin olive oil
- 3 cups frozen pepper stir-fry vegetables
- 1 teaspoon coriander seeds
- ½ teaspoon caraway seeds
- Pinch of salt
- ¼ teaspoon paprika, plus more for sprinkling
- ⅛ teaspoon cayenne pepper
- 4 cloves garlic, minced
- 1 28-ounce can or 2 14½-ounce cans diced tomatoes
- 1 19-ounce or 15½-ounce can chickpeas, rinsed
- Freshly ground pepper, to taste
- 4 large eggs
Preparation
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Active
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Ready In
- 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.
- 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 ¼ teaspoon 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, 10 to 15 minutes. Season with pepper.
- 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.
- 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; 1,976 IU vitamin A; 17 mg vitamin C; 120 mg calcium; 5 mg iron; 613 mg sodium; 538 mg potassium
- Nutrition Bonus: Vitamin A (40% daily value), Iron (28% dv), Vitamin C (28% dv)
- Carbohydrate Servings: 2½
- Exchanges: 1½ starch, 2 vegetable, 1½ lean protein, 1 fat
Reviews 2
February 07, 2015
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
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.
