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Plated Moroccan Soy Curl Stew

Moroccan Soy Curl Stew

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 10 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 45 Minutes
  • Yield: 4-5 servings 1x
  • Category: Dinner
  • Cuisine: Moroccan

Description

We are filing this dish under, “What dreams are made of.” This beautiful Moroccan Soy Curl Stew is bursting with delicious flavor and satisfying ingredients that are sure to make your belly very happy!  Warming spices, hearty sweet potatoes, tender soy curls, fire roasted tomatoes, sweet dried apricots and raisins, and so much more come together in the most delightful way. This delicious stew will fill the whole house with aromatic goodness and is sure to have everyone running to the dinner table. You just know it’s gonna be gooood!  Serve it over perfectly fluffy quinoa or rice for a fantastic meal that is sure to please!

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.


Ingredients

Scale

Ingredient:

  • 1 cup finely diced red onion (about 1 small/medium red onion)
  • ½ cup grated carrot
  • 1 red bell pepper, fine dice
  • 2 Tablespoons garlic, finely minced
  • 2 Tablespoons tomato paste
  • 1 ½ cups soy curls *
  • 114 oz. can fire roasted petite diced tomatoes *
  • 1 cup water
  • 1 ½ cups vegetable broth *(see notes about ratio)
  • 1 Tablespoon tamari
  • 1 small sweet potato, small dice
  • 4 dried apricots, chopped
  • 1 heaping Tablespoon raisins
  • ½ cup frozen peas

Seasonings/Spices:

  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 Tablespoon dried minced onion flakes
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • ¾ teaspoon coriander
  • 1/8 to ¼ teaspoon cayenne pepper
  • 1 teaspoon sea salt (+/-) *
  • ¼ teaspoon black pepper
  • Pinch cinnamon (optional)

Other Optional Ingredients:


Instructions

  1. In a large ceramic/enamel-lined Dutch oven, skillet or similar stock pot, add the red onion, grated carrot and red bell pepper; sauté over medium heat until they begin to soften, approximately 5 to 7 minutes.Add a tablespoon or so of water if they start to stick and/or to prevent burning.
  2. Add the minced garlic and sauté for 30 seconds, add the tomato paste and dry spices (cumin, smoked paprika, coriander, cayenne, onion powder, garlic powder, dried minced onion flakes, black pepper, cinnamon, and sea salt), sauté to release their fragrance, about 30 seconds to one minute.
  3. Then add the fire roasted petite diced tomatoes, veggie broth, tamari, and water, bring to boil, then immediately lower to a simmer.
  4. Add the sweet potatoes, apricots, raisins and soy curls. Stir well to incorporate all the ingredients, pushing the soy curls and sweet potatoes down into the mixture to ensure they are covered by liquid, then cover with a tight-fitting lid and simmer for 25 minutes. Add the peas and cook for another 5 minutes.
  5. After 5 minutes (30 minutes total), test the flavors, add more spices, if necessary, to achieve the level of flavor you desire. Check the tenderness of the sweet potatoes, cook until sweet potatoes are tender.
  6. Serve immediately over quinoa with freshly chopped cilantro and lemon if desired.

Notes

*Vegetable Stock:   We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.  If using a brand other than Pacific that has a mild/mellow flavor, you may wish to use 2 cups broth and ½ cup water. 

*Fire Roasted Petite Diced Tomatoes:  If you can’t find fire roasted, you can substitute for regular Petite Diced Tomatoes. 

*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium.

*Soy Curls:  We found it challenging to find soy curls in our local grocery stores. We ended up buying them from Amazon. We purchased Butler Soy Curls 100% natural, no additives or preservatives, non-GMO, grown without chemical pesticides.  However, if you want to make this dish without soy curls, you can add 1 or  2 cans of your favorite beans.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Makes:  4 – 5 servings

*Storage:  Refrigerate, use within 7 days.