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North African Vegetable Stew with Poached Eggs

:  Fall 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004)

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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

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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.

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).

Carbohydrate Servings: 1 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Everyday favorites
Make ahead instructions
One dish meals
Vegetarian
Budget
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Type of Dish
Main dish, vegetarian
Soups/stews
Total Time
45 minutes or less
Servings
4
Ethnic/Regional
African
Moroccan
Main Ingredient
Beans/Legumes
Eggs
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Fall
Winter
Publication
EatingWell Serves Two
Fall 2003
The Essential EatingWell Cookbook (2004)
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