Mediterranean Vegetable Stew
                          contributed by the AICR

Mediterranean Vegetable Stew

1 Tbsp. olive oil
1 large onion, chopped
1 cup low-sodium vegetable broth
1/2 tsp. chili powder, or to taste
1/4 tsp. ground cloves
1 tsp. cumin
1/2 tsp. cinnamon
1/2 tsp. ground paprika
1/2 tsp. ground turmeric
1/2 tsp. ground cardamom (or substitute 1 1/2 Tbsp. curry powder for spices from chili powder through cardamom)
1 lb. (2 cups diced) small butternut squash, peeled, seeded, cut into 1/2" cubes
1/4 cup raisins
2 carrots, cut into 1/4 inch slices
3 cloves garlic, minced
1 large zucchini, halved lengthwise, cut into 1/4" slices
1 (15-oz) can garbanzos, drained
1/4 cup pitted black olives, halved
3/4 tsp. salt
1/2 tsp. white or black pepper
1/4 cup chopped fresh parsley, divided
1-2 Tbsp. fresh lemon juice
3 cups cooked brown rice (whole-wheat couscous may be substituted)

Heat oil in a large pot over medium-high heat. Add onion. Cook until translucent, about 2 minutes. Add broth. Reduce heat to medium-low and simmer, stirring frequently, about 20 minutes. While broth is simmering, combine spices in a mixing bowl then stir them into pot. Add butternut squash, raisins, carrots and garlic. Cover and continue simmering until vegetables are tender, about 25 to 30 minutes. Add in zucchini, garbanzos, olives, salt and pepper. Re-cover and continue to simmer until zucchini is tender, an additional 10 to 12 minutes. Stir in 2 tablespoons parsley and lemon juice. Place warm rice uniformly on large serving platter (or individual plates). Spoon the stew over bed of rice. Garnish with remaining parsley and serve.

Makes 6 servings (about 1 cup stew per serving).

Per serving: 300 calories, 6g total fat (1g saturated fat), 54g carbohydrate, 11g protein, 9g dietary fiber, 464mg sodium.