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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is NOT safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the yogurt.

 

"Well, Art is Art, isn't it? Still, on the other hand, water is water. And east is east and west is west and if you take cranberries and stew them like applesauce they taste much more like prunes than rhubarb does. Now you tell me what you know." -Groucho Marx

The refrigerator light goes on...

Chilis and stews may be my favorite things to cook. Partly because they are so simple: one pot; dump and stir.

I love them mostly because when you cook a stew or a pot of chili slowly, simmering it gently over an hour or two, the flavors blend together and the stew gets thick and rich. In the case of those recipes that have beans, the carbohydrates from them help thicken the sauce and in this recipe the combination of the chickpeas and lentils make for a super thick and rich chili.

The recipe calls for Moroccan style spices including the red pepper flakes. You can make this milder by reducing the amount or leaving them out. Likewise, the yogurt sauce can be served either plain or with the harissa for added spiciness. Tailor this to your palate.

 
 

Moroccan Chili with Harissa Yogurt

Servings: 4 | Serving size: 2 cups

Cooking time: 90 minutes

This recipe can easily be multiplied (but you'll need a really bit pot), makes great leftovers, and freezes well.

2 tsp. olive oil
1 large onion (sliced)
16 ounces carrots (peeled and cut into 1/2 inch cubes)
2 – 15 ounce cans no salt added garbanzo beans
2 – 15 ounce cans no salt added diced tomatoes
2 cups no salt added vegetable stock
2 cups water
1/4 cup white wine
1 tsp. ground cinnamon
1 tsp. ground cumin
2 tsp. paprika
1/2 tsp. red pepper flakes
1 tsp. ground coriander
1/4 tsp. salt
16 large green olives (sliced)
1/2 cup lentils
1/2 cup Greek yogurt
2 Tbsp. harissa sauce

Moroccan Chili recipe from Dr. Gourmet

Place the olive oil in a large stock pot or dutch oven over medium high heat.

When the oil is hot, add the onions. Cook for about 4 minutes. Stir frequently.

Add the carrots, garbanzo beans, tomatoes, vegetable stock, water, wine, cinnamon, cumin, paprika, red pepper flakes, coriander, and salt.

Stir, reduce the heat to medium and cover.

Simmer for 1 hour. Stir occasionally.

After the first hour add the olives and stir.

Cook for 10 minutes and add the lentils. Stir.

Cook for 20 minutes. Stir occasionally.

Combine the yogurt and harissa sauce in a small bowl and stir gently until well blended.

Serve the stew topped with the yogurt sauce.

Nutrition Facts

Serving size: 2 cups

Servings: 4

.

Amount Per Serving

Calories 480 Calories from Fat 81
% Daily Value
Total Fat 9g 12%
    Saturated Fat 1g 6%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 580mg 25%
Total Carbohydrates 81g 29%
    Dietary Fiber 22g 80%
    Sugars 23g
Protein 22g
Vitamin A 113% Vitamin C 44%
Calcium 23% Iron 46%
Vitamin K 30mcg Potassium 1500mg