Mediterranean Stew


Makes 6 servings


8 ounces fresh okra or 1 package (10 ounces) frozen cut okra, thawed
1 medium butternut or acorn squash
1 tablespoon olive oil
1-1/2 cups chopped onions
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/4 teaspoon paprika
2 cups cubed unpeeled eggplant
2 cups sliced zucchini
1 medium carrot, sliced
1 can (8 ounces) tomato sauce
1/2 cup vegetable broth
1 can (15-1/2 ounces) chickpeas, rinsed and drained
1 medium tomato, chopped
1/3 cup raisins
6 to 8 cups hot cooked couscous
Minced fresh parsley


  1. Wash okra under cold running water. Cut into 3/4-inch slices.
  2. Remove skin from butternut squash with vegetable peeler. Trim off stem. Cut squash lengthwise into halves; discard seeds. Cut flesh into 1-inch pieces.
  3. Heat oil in large saucepan over high heat until hot. Add onions and garlic; cook and stir 5 minutes or until tender. Stir in cumin, turmeric, cinnamon, red pepper and paprika; cook and stir 2 to 3 minutes.
  4. Add okra, butternut squash, eggplant, zucchini, carrot, tomato sauce and broth. Bring to a boil over high heat. Reduce heat to low. Simmer, uncovered, 5 minutes.
  5. Add chickpeas, tomato and raisins; simmer, covered, 30 minutes. Season with salt. Serve over couscous. Garnish with parsley.

Nutritional Information

Calories 422
Calories from Fat 9 %
Total Fat 4 g
Carbohydrate 85 g
Fiber 12 g
Protein 14 g
Sodium 539 mg

Dietary Exchange

Starch 5-1/2
Fat 1

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