Moroccan stew

This is a staple for me – it is quick and simple to make, the ingredients are very interchangeable, and it freezes well – always good to have in reserve.  Goes great with some greens, rice, quinoa or as a side with meat, chicken or fish.

1 onion – chopped
Olive oil for frying
1 carrot – chopped into small pieces
1 zucchini – chopped into small pieces
1 eggplant – diced
3 mushrooms – chopped into small pieces
2 tspns each of cumin & coriander powder
Fresh/dried chilli (optional)
1 tin chick peas
1 tin chopped tomatoes
1 tbspn tomato puree/paste
1 handful dried dates/prunes/sultanas
1 tspn molasses (or rapidura/brown sugar if necessary)
1 tbspn lemon juice
Sea salt
Sumac (optional)


Fry onion in a generous amount of oil, until softened. Add 2 tspns cumin powder & 2 tspns coriander powder. Add some dried or fresh chilli if desired to taste.
Add the vegetables, and allow to cook for a while until starting to soften.
Add chick peas, tomatoes and tomato paste. Season with salt & sumac, adding water if needed.
Add dates/prunes/sultanas, and molasses. Cook slowly to allow everything to soften and flavours to blend – about 20 mins. Add lemon juice at the end before serving. Great with brown rice or couscous.
*Alternative cooking method – add all ingredients to the slow cooker*