Moroccan Bean And Pepper Stew

1. For stew:

2. Heat oil in a 3 quart on medium high.

3. Add bell pepper, squash, onion.

4. Cook and stir 5 minutes.

5. Add spices.

6. Cook and stir 1 minute.

7. Stir in beans, tomatoes, and water.

8. Bring to boil, then reduce heat to medium-low, cover and simmer 20 minutes.

9. For couscous:

10. Bring broth, cinnamon, and ginger to boil on high heat.

11. Remove from heat.

12. Add couscous and raisins.

13. Stir, cover and let stand 5 minutes.

14. Serve stew on top of couscous.

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Nutrient	Quantity
Total fats	46.2008 g
Protein	229.766 g
Carbohydrates	711.141 g
Energy	4066.5319 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.9935 g
Water	1159.1411 g
Aspartic acid	25.0631 g
Calcium, Ca	1317.5176 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0007 g
Lutein + zeaxanthin	19.8431 g
Fiber, total dietary	177.507 g
Fatty acids, total saturated 22:0	0.0183 g
Carotene, beta	1569.2591 g
Niacin	27.2691 mg
Vitamin A, RAE	205.6805 g
Arginine	16.2243 g
Riboflavin	2.4305 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0004 g
Fatty acids, total saturated 20:1	0.0632 g
Glutamic acid	39.9451 g
Sodium, Na	1419.1425 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3492 g
Total lipid (fat)	46.2008 g
Manganese, Mn	103.0749 mg
Fructose	3.1056 g
Proline	10.0305 g
Fatty acids, total saturated 16:0	4.7727 g
Fatty acids, total saturated 8:0	0.0001 g
Sucrose	2.4396 g
Choline, total	524.2998 mg
Sugars, total	99.8207 g
Serine	11.2252 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.8444 g
Vitamin B-6	5.0838 mg
Selenium, Se	22.2995 g
Ash	37.5842 g
Fatty acids, total saturated 18:1 undifferentiated	17.0343 g
Pantothenic acid	14.3932 mg
Phenylalanine	11.5231 g
Copper, Cu	8.7732 mg
Betaine	0.4426 mg
Thiamin	5.0128 mg
Methionine	3.063 g
Iron, Fe	66.0207 mg
Carbohydrate, by difference	711.141 g
Phosphorus, P	3454.0068 mg
Folate, total	4355.9381 g
Tocopherol, gamma	0.112 mg
Alanine	8.9792 g
Cholesterol	1.89 mg
Valine	10.1683 g
Fatty acids, total saturated 18:2 undifferentiated	14.5522 g
Glycine	8.5968 g
Carotene, alpha	309.8577 g
Glucose (dextrose)	4.7302 g
Fatty acids, total saturated 14:0	0.0763 g
Zinc, Zn	25.6644 mg
Isoleucine	9.3074 g
Fatty acids, total saturated 12:0	0.0013 g
Fatty acids, total polyunsaturated	15.5653 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	16.1847 g
Tocotrienol, alpha	0.096 mg
Vitamin A, IU	4196.5709 IU
Folate, DFE	4355.9381 g
Tryptophan	2.3976 g
Vitamin C, total ascorbic acid	169.0032 mg
Phytosterols	66.947 mg
Fatty acids, total polyunsaturated 18:1 c	0.0033 g
Fatty acids, total saturated 20:0	0.0559 g
Tyrosine	5.7572 g
Vitamin B-12	0.378 g
Vitamin K (phylloquinone)	91.6198 g
Fatty acids, total saturated	5.7973 g
Histidine	5.8672 g
Fatty acids, total monounsaturated	17.4841 g
Threonine	8.4083 g
Folate, food	4355.9381 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	0.3125 g
Vitamin E (alpha-tocopherol)	7.3451 mg
Magnesium, Mg	1198.7986 mg
Lysine	13.9362 g
Potassium, K	11750.1787 mg
Fatty acids, total polyunsaturated 24:1 c	0.0003 g
Cystine	2.8889 g
Fluoride, F	2.64 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ginger	0.5 teaspoon	0.8	0.1777	0.0075
Garlic powder	1 teaspoon	10.261	2.2546	0.0226
Sea salt	0.25 teaspoon	0	0	0
Olive oil	1 tablespoon	119.34	0	13.5
Cinnamon	2 teaspoons	0	0	0
Pumpkin	2 cups	9.9	2.1648	0.0462
Onion	1.5 cups	96	22.416	0.24
Couscous	0.66 cup	433.6533	89.3026	0.7381
Tomato	14 ounces	91.2854	20.2415	0.7938
Yellow bell pepper	2 cups	0	0	0
Water	1 cup	0	0	0
Raisin	0.25 cup	124.575	32.802	0.1898
red pepper	0.25 teaspoon	0.3125	0.0688	0.0034
cumin	0.5 teaspoon	3.9375	0.4645	0.2338
chicken broth	0.75 cup	58.59	1.4175	1.9656
garbanzo bean	16 ounces	1714.5773	285.5361	27.3969
red kidney bean	15 ounces	1403.2999	254.2949	1.0631