Moroccan Stew

9 01 2010


The base layer of flavor comes from an exotic mirepoix of sauteed onions, carrots and celery with cinnamon, cumin, ginger and turmeric.

Years ago while working at a food and travel magazine in New York, I got a plum assignment: Morocco. To someone whose life consisted of trying to make the rent, I felt like I’d just picked the winning ticket.

As I researched the trip, I knew I would be charmed by the maze-like ancient city of Fes, the bright seaside town of Essaouira, and the bustling squares of Marrakesh. What I hadn’t counted on was how hard I would fall for the cuisine, the tagines and flaky bastilla, the rose water pastries and fragrant spices.

Back home I sought out recipes to recapture those flavors, and discovered this easy Vegetable Ragout from Bon Appetit. It starts with a classic mirepoix of sauteed onions, carrots and celery, then takes a sharp right turn from French cooking with the addition of cinnamon, ginger, turmeric and cumin. The stew also has chickpeas and potatoes for heft, plus tomatoes and zucchini for freshness. Serve it over rice to complete the protein. If you’re in a winter farm-share, an added benefit is that it uses up so many of those storage crops you’re getting each week.

Note that when I make it, I use 14-16 ounces of diced tomatoes (juice included and preferably not from a can — if you’re curious why, click here). I also bump up the cumin from 1/2 teaspoon to 1 teaspoon; substitute 1/2 teaspoon cinnamon for the cinnamon stick; skip the saffron; and add 1/2 teaspoon salt. You can also add extra broth if you want more sauce.





Beans and Corn, aka Protein 101

8 04 2009

When I was in high school my parents started eating the way many people do now, which is to say, more vegetables than meat, and sometimes no meat at all. What we didn’t know at the time was that as we swapped sloppy joes for brown rice, we needed to be mindful of what else was on our dinner plates.

Alone, vegetables or grains do not constitute complete proteins in the way that meat and eggs do. But they can when eaten together.

One of my favorite veggie protein combinations is black beans and corn. When the weather is warmer, I’ll take a corn-and-black bean salad any day, but in cooler weather I love black bean soup with a side of corn. Normally I buy Cascadian Farm, but this time I remembered I had a bag of frozen organic corn (steamed and sliced off the cob, then frozen in a Ziploc) left from my farm share last summer.

Having been part of a CSA for a year now, I know about the wow! factor in farm-fresh foods. But really, how much difference could there be in frozen corn? Turns out, quite a bit. Let’s just say it was so good, you’d never have known it came off the cob eight months ago. Local sweet corn won’t be around for a few more months, but when it does come in, remember to buy extra ears and freeze it. Next winter, you will be so glad you did.

PS As consolation until the corn arrives, try this delicious recipe for black bean soup from Bon Appetit, and don’t forget to eat it with cornbread, corn tortillas or frozen corn to round out those amino acids.





Quick Black Bean Soup

8 04 2009

Click here for the recipe for Quick Black Bean Soup from Bon Appetit, June 1999.








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