Moroccan Stew

18 32 422
Ingredients Minutes Calories
Prep Cook Servings
10 min 22 min 5
Moroccan Stew
Health Highlights
This North African-inspired stew is a family favorite, served with warm bread or over couscous. It is nutritious, delicious, and freezer-friendly!

Ingredients


1 tbsp Water
1 medium White onion (diced)
3 medium Carrots (diced)
1 medium pepper(s) Red bell pepper (diced)
2 clove(s) Garlic (minced)
1 tbsp minced Ginger root (minced)
1 tsp Saffron (optional)
1/4 tsp Cinnamon (optional)
2 tsp Cumin
1/4 tsp Paprika
1/2 tsp Kosher salt
1/4 tsp Black pepper
2 can(s) (14oz) Diced tomatoes, low sodium, canned
4 cup Vegetable stock/broth, low sodium
3/4 squash Butternut squash (cubed)
2 can (15oz) Chickpeas, canned, drained
1 bunch Kale (chopped)
1/2 cup Parsley, fresh (chopped)

Instructions


  1. Heat a large stockpot over medium heat. Add water, onion, carrots, bell pepper, and garlic. Cook for 2 minutes.
  2. Add ginger, saffron, cinnamon, cumin, paprika, salt, and pepper.
  3. Pour in the diced tomatoes, vegetable broth, and squash. Simmer for about 15-20 minutes.
  4. Add in chickpeas and kale and cook another 5 minutes.
  5. Garnish with parsley. Serve on its own, with couscous, or quinoa.

Nutrition Facts

Per Portion

Calories 422
Calories from fat 68
Calories from saturated fat 6.6
Total Fat 7.6 g
Saturated Fat 0.7 g
Trans Fat 0
Polyunsaturated Fat 6.6 g
Monounsaturated Fat 9.7 g
Cholesterol 0
Sodium 717 mg
Potassium 2099 mg
Total Carbohydrate 81 g
Dietary Fiber 25.2 g
Sugars 17.3 g
Protein 19.8 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 8.3

Energy sources


Pygal65%458.16299911754413234.8824280724079216%292.86619343817097205.380859985847219%331.15091825879915122.103980128943465%16%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




?
Help