Directions:
- Combine 2 teaspoons olive oil with coriander, cumin, and ginger in medium bowl. Add meat and toss to coat well.
- Heat remaining 1 teaspoons olive oil in skillet over med. high heat. Brown meat on all sides; place in crock pot. (I use a 2.5-3 quart crock - if yours is a different size you may want to adjust the recipe accordingly).
- Add onions and garlic to skillet and sauté 3-4 minutes, just till they start to brown.
- Add veggie stock to onion mixture in skillet and bring to boil. Remove from heat and add to crock pot.
- Add cinnamon stick and cook 5 hours on LOW.
- After 5 hours, stir stew and add raisins, mango, and harissa.
- Cook an additional 2-3 hours. Serve over couscous or rice, or with spongy bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 690.41 Kcal (2891 kJ) | ||
| Calories from fat | 77.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.58g | 13% | |
|---|---|---|---|
| Cholesterol | 30.61mg | 10% | |
| Sodium | 16281.26mg | 678% | |
| Potassium | 258mg | 5% | |
| Total Carbs | 97.7g | 33% | |
| Sugars | 17.2g | 69% | |
| Dietary Fiber | 2.01g | 8% | |
| Protein | 38.75g | 78% | |
| Vitamin C | 14.8mg | 25% | |
| Iron | 5.8mg | 32% | |
| Calcium | 38.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 194.11 Kcal (813 kJ) | ||
| Calories from fat | 21.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.41g | 13% | |
|---|---|---|---|
| Cholesterol | 8.61mg | 10% | |
| Sodium | 4577.63mg | 678% | |
| Potassium | 72.54mg | 5% | |
| Total Carbs | 27.47g | 33% | |
| Sugars | 4.83g | 69% | |
| Dietary Fiber | 0.57g | 8% | |
| Protein | 10.9g | 78% | |
| Vitamin C | 4.2mg | 25% | |
| Iron | 1.6mg | 32% | |
| Calcium | 10.8mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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