Moroccan Vegetarian Stew

1. Heat oil in a large saucepan over medium heat.

2. Add onion and garlic. Cook, stirring occasionally, 3 minutes.

3. Add carrots, bell pepper, spices, and 1/4 cup of the water.

4. Cook, stirring occasionally, 5 minutes.

5. Add all remaining ingredients.

6. Cover and simmer over medium low heat, 30 minutes or until vegetables are tender.

7. Stir several times during cooking.

8. Serve over couscous, rice or any cooked grain.

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Nutrient	Quantity
Total fats	30.1499 g
Protein	75.439 g
Carbohydrates	325.746 g
Energy	1779.1444 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3738 g
Water	1245.9992 g
Aspartic acid	8.7396 g
Calcium, Ca	446.3287 mg
Lutein + zeaxanthin	1176.8013 g
Fiber, total dietary	57.8794 g
Carotene, beta	13754.765 g
Niacin	11.3309 mg
Vitamin A, RAE	1361.0205 g
Arginine	6.4144 g
Riboflavin	1.0922 mg
Tocopherol, beta	0.0799 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Fatty acids, total saturated 20:1	0.0046 g
Glutamic acid	15.0129 g
Sodium, Na	224.9567 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0504 g
Total lipid (fat)	30.1499 g
Manganese, Mn	65.9706 mg
Fructose	14.0214 g
Proline	2.7694 g
Fatty acids, total saturated 16:0	2.6868 g
Fatty acids, total saturated 8:0	0.2999 g
Sucrose	7.799 g
Choline, total	384.2214 mg
Fatty acids, total polyunsaturated 18:1 t	0.0008 g
Sugars, total	118.2925 g
Serine	3.4239 g
Fatty acids, total saturated 10:0	0.3488 g
Fatty acids, total saturated 18:0	0.6238 g
Vitamin B-6	2.9834 mg
Selenium, Se	2.5685 g
Ash	16.0959 g
Fatty acids, total saturated 18:1 undifferentiated	5.6995 g
Pantothenic acid	6.2346 mg
Phenylalanine	3.6573 g
Copper, Cu	2.9096 mg
Betaine	1.6989 mg
Thiamin	1.9325 mg
Methionine	0.8846 g
Iron, Fe	19.6132 mg
Carbohydrate, by difference	325.746 g
Phosphorus, P	1166.2228 mg
Folate, total	1859.3443 g
Tocopherol, gamma	0.8527 mg
Lycopene	17244.7383 g
Alanine	3.0461 g
Valine	2.8835 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	8.9412 g
Glycine	2.8471 g
Carotene, alpha	5127.4956 g
Glucose (dextrose)	15.4434 g
Fatty acids, total saturated 14:0	1.5369 g
Zinc, Zn	10.7185 mg
Isoleucine	2.9183 g
Fatty acids, total saturated 12:0	4.2626 g
Fatty acids, total polyunsaturated	9.3156 g
Fatty acids, total saturated 14:1	0.0024 g
Tocotrienol, gamma	0.0008 mg
Fatty acids, total polyunsaturated 17:1	0.0025 g
Leucine	4.7896 g
Tocotrienol, alpha	0.2145 mg
Vitamin A, IU	27208.3986 IU
Folate, DFE	1859.3443 g
Tryptophan	0.7031 g
Vitamin C, total ascorbic acid	138.2732 mg
Phytosterols	106.2113 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0048 g
Fatty acids, total saturated 20:0	0.0015 g
Fatty acids, total saturated 6:0	0.0182 g
Starch	1.8304 g
Tyrosine	1.7366 g
Vitamin K (phylloquinone)	104.4892 g
Fatty acids, total saturated	9.7854 g
Histidine	1.8904 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0012 g
Fatty acids, total monounsaturated	5.759 g
Threonine	2.7962 g
Folate, food	1859.3443 g
Fatty acids, total polyunsaturated 17:0	0.005 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	7.5758 mg
Fatty acids, total trans	0.0008 g
Fatty acids, total trans-monoenoic	0.0008 g
Magnesium, Mg	403.8914 mg
Lysine	4.5716 g
Potassium, K	5323.9221 mg
Cystine	1.019 g
Fluoride, F	23.2264 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Ginger	0.5 teaspoon	0.8	0.1777	0.0075
Cinnamon	0.25 teaspoon	0	0	0
Carrot	1 cup	52.48	12.2624	0.3072
Onion	2 cups	128	29.888	0.32
Tomato	3	120.6297	26.0694	1.3403
Water	0.75 cup	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Vegetable oil	2 teaspoons	78.1547	0	9.0667
Turmeric	0.5 teaspoon	4.68	1.0071	0.0488
Raisin	0.5 cup	249.15	65.604	0.3795
eggplant	1	0	0	0
Garlic Clove	2	0	0	0
green bell pepper	1	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
allspice	0.5 teaspoon	2.4985	0.6851	0.0826
chickpea	1 can	1133.4333	188.7556	18.1109