Dietitians of Canada

Recipes

Makes 10 servings

A rainbow of colors provides a variety of nutrients in this flavorful vegan dish.

2 tbsp	canola oil	30 mL
1 ½ cups	chopped onions	375 mL
4	cloves garlic, minced	4
2 tbsp	curry powder	30 mL
2 tsp	ground cinnamon	10 mL
1 tsp	ground turmeric	5 mL
1 tsp	cayenne pepper	5 mL
1/2 cup	vegetable broth or water (approx.)	125 mL
1	eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes (6 to 8 cups/1.5 to 2 L)	1
2 cups	cubed peeled sweet potatoes (1⁄2-inch/1 cm cubes)	500 mL
2 cups	chopped carrots	500 mL
1 ½ cups	chopped yellow bell peppers	375 mL
1 ½ cups	chopped red bell peppers	375 mL
1	can (19 oz/ 540 mL) chickpeas, drained and rinsed	1
2 cups	diced zucchini	500 mL
1/4 cup	raisins	60 mL
1 cup	unsweetened orange juice	250 mL
1	package (10 oz/300 g) frozen chopped spinach, thawed and drained	1
2 cups	couscous	500 mL
2 cups	boiling water	500 mL
1/4 cup	sliced almonds	60 mL
	Grated zest and juice of 1⁄2 lemon

In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant.
Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth.
Stir in chickpeas, zucchini, raisins and orange juice; bring to a boil. Reduce heat to low, cover and simmer for about 20 minutes or until sweet potatoes are fork-tender. Stir in spinach, cover and simmer for 5 minutes or until heated through.
Meanwhile, place couscous in a large, shallow bowl. Stir in boiling water. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with a fork.
Spoon vegetable mixture over couscous and garnish with almonds, lemon zest and lemon juice.

Chop all the vegetables (except the eggplant) the night before you make this dish to make prep time easier. Store chopped vegetables in the refrigerator.

Replace the chickpeas with black beans or kidney beans. Use green bell peppers instead of red or yellow.

Very high in: Magnesium, vitamin A, vitamin C, vitamin B₆, and folate

High in: Thiamine and niacin

Diabetes Food Choice Values Per Serving:
3 Carbohydrates
1 Fat