This Moroccan-Inspired Dish Is Filled With Nutrients and Flavor

More Information

Recipe From Pete Evans

Consuming fresh, organically grown and GMO-free vegetables
is a cornerstone of optimal health and well-being. Since vegetables can be prepared
in various ways and flavored with herbs and spices, there’s a high chance that
you’ll find a veggie dish that you’ll truly love.

This Mouthwatering Moroccan Vegetables recipe combines
fresh vegetables and flavorful spices, and works as a main dish or as a side
dish. It’s a good starter recipe that you can serve to family and friends if
you’re interested in trying Moroccan cuisine.

If you’re looking for inspiration and want to try
other ketogenic recipes that may offer impeccable health benefits, grab a copy
of “The Fat for Fuel Ketogenic Cookbook” today. This resource, which is out
now, is a collaborative effort between world-renowned chef Pete Evans and I,
and features must-know information about the ketogenic diet too.


2 tablespoons coconut oil or good-quality animal fat

1 red onion, chopped

4 garlic cloves, chopped

1 teaspoon finely grated ginger

2 teaspoons ground cumin

1/4 teaspoon ground cinnamon

1 teaspoon ground turmeric

1 teaspoon paprika

1 pinch of saffron
(about 15 threads)

1 tablespoon tomato paste

1 teaspoon harissa (optional)

3/4 pound tomatoes, skinned, deseeded and roughly chopped

3/4 pound sweet
, cut into 1-inch pieces

1/3 pound parsnip, cut into 1-inch pieces

1 large carrot, cut into 1-inch pieces

1/4 pound dates, pitted and chopped

1/4 pound green olives, pitted

4 cups chicken bone broth or water

1/2 pound fresh or frozen okra

1/2 pound broccoli, broken into florets

1/2 pound cauliflower, broken into florets

2 zucchini, peeled and deseeded, cut into 1-inch pieces

Sea salt and freshly ground black pepper

Lemon wedges, to serve (optional)

Coriander leaves, to serve

Coconut yogurt, to serve


Melt the oil or fat in a large saucepan or
tagine over medium heat. Add the onion and sauté for five minutes until soft.
Add the garlic and ginger and cook for another 30 seconds, then stir in the
dried spices and sauté for 30 seconds until fragrant.

Add the tomato paste and harissa (if using) and
cook for 30 minutes, then add the tomato, sweet potato, parsnip, carrot, dates
and olives and stir to combine. Pour in the broth or water, mix well and bring
to the boil.

Reduce the heat to low, cover the pan and simmer
for 30 minutes until the vegetables are tender.

Add the okra, broccoli, cauliflower and zucchini
to the pan.

Cover the pan and cook for 15 minutes until all
the vegetables are soft. Season with salt and pepper.

To finish, serve directly from the pan or tagine
or transfer to a large serving bowl. Squeeze over the lemon wedges (if using),
sprinkle with the coriander leaves and serve with some coconut yogurt.

This recipe makes four servings.

Moroccan-Inspired Dish Is Surely Satisfying

Morocco, located in the northern part of Africa, is
home to a highly diverse cuisine. Because the country is at the crossroads of
many civilizations, Moroccan dishes have Arab, Berber, Moorish, French, Middle
Eastern, Mediterranean African, Iberian and Jewish influences.

Spices like cinnamon, cumin, turmeric, pepper and
paprika are extensively used in Moroccan dishes, because they have been
imported to the country for thousands of years. Other popular ingredients include
fresh and/or dried fruits like apricots, dates, figs and raisins, as well as
nuts like pine nuts, almonds and pistachios.[i]

These Vegetables Provide Valuable

Having a variety of vegetables in one dish, just
like in this recipe, provides you with not just a mix of flavors, but more
benefits too:

Broccoli: An excellent
source of phytonutrient glucosinolates, flavonoids and antioxidants,
broccoli is known for its chemoprotective properties that may help combat
cancer. Plus, sulforaphane, a naturally occurring form of organic sulfur in
broccoli, can prevent inflammation by reducing damaging reactive oxygen
species by as much as 73 percent,[ii]
and it may act as an immune stimulant too.[iii]

Broccoli also contains fiber that may help nourish your gut
microbiome, and eventually strengthen your immune function and lower your
risk for inflammatory diseases.[iv]

Tomatoes: Tomatoes are
known for their high lycopene content. According to research, lycopene can
lower your stroke risk and play an important role in bone health.

Cauliflower: Cauliflower
is rich in natural antioxidants like vitamin C, beta-carotene, kaempferol, quercetin,
rutin and cinnamic acid. These can help combat damage triggered by exposure
to pollutants, chronic stress and more.

Okra: The high amounts of
fiber in this green vegetable contribute to maintaining overall health of the
digestive system.

Furthermore, vitamins A and K in okra can assist with improving
vision health and providing flavonoid antioxidants, and enhancing bone
strength, respectively.

Sweet potato: The
beta-carotene in sweet potato, which is responsible for its bright color, can
assist with eradicating harmful free radicals,
supporting the immune system and reducing your risk for heart disease.[v]

Beta-carotene may be converted into either retinol or vitamin A by
the body. The latter was shown to contribute to optimal eye health and

Parsnip: Parsnip is
another good fiber source, and may help lower bad cholesterol levels and diabetes risk.

It may help improve your digestive health by allowing food to move
slowly through the intestines, helping prevent constipation and other common
digestive disorders.

Parsnips may also aid with lowering risk for birth defects, helping
with weight management and providing an immune system boost.[vii]

Ideally, purchase vegetables that fresh,
organically grown and GMO-free. Farmers markets and local cooperatives are good
places to look for these wholesome ingredients.

A Guide to Buying High-Quality

You’ll need high-quality spices
for this dish to be a success. You can determine you’re buying good spices by
looking at these qualities:[viii]

Color or
Spices must have a uniform color. If spices have both dark and
light particles, or have different colors, this may mean that they were harvested
before maturity, the selection wasn’t the best or the sorting wasn’t done

Good-quality spices must have a vibrant and intense
color. If they look grayish or faded, it might be a sign that they have been
sitting on a shelf for a long period of time. Furthermore, if you spot a lot of
powder on the bottom of a package of whole spices, this can mean that these are
old and have started breaking down.

Scent: The
more intense the smell, the better.

Taste: While
not all spices will taste good on their own, if you know the taste you’re
looking for, you will know if you’ve found it.

Ideally, purchase whole spices and grind them
yourself, not only to ensure that they retain their maximum potency and ensure
fuller flavor, but also so you’ll know what you’re getting. Ground spices may
contain other added ingredients such as salt, rice or flour mixed in.
Furthermore, FDA regulations don’t require suppliers to list these add-ins as
ingredients, and ground spices aren’t required to be free of contaminants.[ix]

Another tip is to buy small quantities at a time.
From an economic standpoint, large budget packs may seem cheaper, but unless
you cook in bulk, they will likely end up stale and you won’t be able to reap
what they have to offer.

Don’t forget to store your spices in a cool and dry
part of your kitchen. While they don’t necessarily need to be kept in the dark,
remember that heat and light can break down important oils, affect the flavor
and possibly degrade the antioxidants in the spices.

Finally, check the spices constantly to see if
they’re still fresh. Ignore the best before dates – the easiest way to tell if
a spice is still potent is by smelling it. A pleasant and pungent smell signals
that it’s good to use. Avoid doing this with chili, though.[x]

Why Bone Broth Is a Known Health

Homemade bone broth
is a great addition to this recipe, since it adds both flavor and nutrition to
the dish. Bone broth has been found to:[xi]

Provide vitamins and minerals

Boost the digestive system

Combat inflammation

Help support joint health

Promote weight loss

Enhance sleep and brain function

Bone broth is also home to nutrients that play a
role in healthy bone formation, such as calcium, magnesium, phosphorus,
potassium and trace minerals. Amino acids like glycine, proline and arginine in
bone broth may deliver anti-inflammatory effects too. Chondroitin sulfates,
glucosamine and other compounds extracted from the boiled down cartilage, meanwhile,
were proven to aid with reducing joint pain and inflammation.

[xi] Healthline, January 17,

Source:: Mercola Health Articles