North African Vegetable Stew with Poached Eggs

From EatingWell: Fall 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004) — Subscribe Now!

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.

North African Vegetable Stew with Poached Eggs Recipe

4 servings

Active Time: 25 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

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

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 1/4 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. 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.

Tips & Notes

Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 277 calories; 9 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 43 g carbohydrates; 15 g protein; 9 g fiber; 641 mg sodium; 300 mg potassium.

Nutrition Bonus: 30 mg vitamin c (50% dv), 35% dv fiber, 30% dv vitamin a, 4 mg iron (20% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 vegetable, 1 1/2 lean protein, 1 fat