This warming vegetarian stew pairs the goodness of whole grains with a richly spiced sauce and plenty of plant protein. Collard greens are excellent sources of fiber, folate and a wide range of cancer-fighting carotenoids. Pulses like chickpeas are packed with fiber, protein and other beneficial phytonutrients. Add winter squash, carrots, and bell pepper to the mix and no one will miss the meat.
Collard Greens Tagine with Chickpeas and Olives
Makes 4 servings. Yield 7 cups, about 1¾ cup per serving. Per serving: 411 calories, 8 g total fat ( 74 g carbohydrate, 15 g protein, 13 g dietary fiber, 168 mg sodium.
- 1 lb. fresh collard greens
- 1 Tbsp. extra virgin olive oil
- 1 cup finely chopped onion
- 1 large garlic clove (chopped)
- 2 tsp. ground cumin
- 2 tsp. sweet paprika
- 1 tsp. ground coriander
- 1/2 tsp. ground ginger
- 2 Tbsp. tomato paste
- 1 medium carrot (cut diagonally into 1/2-inch slices)
- 1 celery rib (cut into 1/2-inch slices)
- 1 can (14 oz. no salt added chickpeas, drained)
- 3/4 lb. butternut squash (cut in 1½-inch cubes)
- 1 medium red bell pepper (seeded and cut i)
- Salt and freshly ground black pepper
- 8 pitted Sicilian-style olives (coarsely chopped)
- 1 cup whole-wheat couscous
- Prepared harissa (optional)
- To stem collard greens, place a leaf on work surface. Run sharp knife down each side of center rib from tip to bottom of leaf. Remove and discard stems. Separate leaves into 2 halves. Stacking 4 halves, roll them into long cigar. Cut roll diagonally into 3/4-inch strips; there should be about 6 well-packed cups.
- In large Dutch oven or heavy pot, heat oil over medium-high heat. Add onion and garlic and cook until onion is translucent, 4 minutes, stirring often. Add collards and stir until greens collapse, 3 minutes. Mix in cumin, paprika, coriander and ginger. Stir in tomato paste. Add carrots, celery and 3 cups water. Cover tightly and simmer 15 minutes.
- Add chickpeas, squash, red pepper, and 1/2 – 1 cup water, enough to keep 1/2 inch liquid in bottom of pot. Cover and cook until vegetables are tender but not mushy, 15 to 20 minutes. Adjust seasoning to taste with salt and pepper. Using fork, gently mix in olives.
- Prepare couscous according to package directions. Using fork, separate grains until couscous is fluffy; there should be 3½ to 4 cups.
- To serve, divide couscous among 4 plates. Spoon tagine and liquid from pot over couscous and serve, accompanied by harissa, if using.
Grocery List • Collard greens • Extra virgin olive oil • Onion • Garlic • Ground cumin • Paprika • Ground coriander • Ground ginger • Tomato paste • Carrot • Celery • Canned chickpeas • Butternut squash • Red bell pepper • Salt • Freshly ground black pepper • Sicilian-style olives • Whole-wheat couscous
Dana Jacobi takes a fresh look at deliciously healthy food. Her Something Different recipes are inspired by local produce, the seasons, and bold ethnic flavors.
Source: (AICR) American Cancer Institute – aicr.org