Moroccan Stew

18 32 446
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 Extra virgin olive oil
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 oil, 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 warm bread, couscous, or quinoa.

Nutrition Facts

Per Portion

Calories 446
Calories from fat 93
Calories from saturated fat 10.0
Total Fat 10.3 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.9 g
Monounsaturated Fat 11.7 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


Pygal61%462.1536235794855225.835768723354521%293.97712639018295212.3241945241168218%333.55183143814537120.5511575828775161%21%18%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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