Combine the squash, chickpeas, onions, raisins, olives and spices in our Mediterranean Vegetable Stew and you’ll have a fragrant ragout of cancer-fighting foods that make a complete meal.
Chickpeas (a.k.a. garbanzo beans) provide protein, along with fiber and the B vitamin folate, making this week’s Health-e-Recipe a complete one-pot meal. Their taste is a mild background for the classic spice mix of chili, cloves, cumin, cinnamon, paprika, turmeric and cardamom are featured in Middle Eastern cooking as a blend sometimes called “ras el hanout” or, in India, “garam masala.” Many of these spices have anti-inflammatory properties, studies report.
Butternut squash and carrots are rich in beta-carotene (that turns to vitamin A when digested) and adds fiber and heft. Zucchini, onions, garlic and raisins top off this Mediterranean combo. Brown rice or whole-wheat couscous are a perfect accompaniment, providing even more cancer-fighting fiber.