Moroccan Stew

Give this comforting and flavourful Moroccan stew a try. It’s delicious, loaded with fibre, and so nutritious. This will become one of your staple go-to dishes, especially as the cool weather approaches.

Prep Time 10

Cook Time 40

Total Time 50

Yield

Ingredients

2 tbsp (30ml) canola oil divided
6 Chicken drumsticks
1 onion diced
1 sweet potato diced
3 cloves garlic crushed
1 can (796ml) diced tomatoes no salt added
1 tbsp(15ml) tomato paste
2 ½ cups (625ml) chicken broth no salt added
1 bell pepper diced
2 cups(500ml) kale chopped
1 can (540 ml) chickpeas no salt added, rinsed and drained
Cilantro for garnish optional

Spice mix

½ tsp (2.5ml) Cumin
1 tsp (5ml) Paprika
¼ tsp (1.2ml) ground ginger
¼ tsp (1.2ml) cinnamon
½ tsp (2.5ml) coriander
1/2 tsp (2.5ml) Salt
½ tsp (2.5ml) black pepper

Instructions

In a large saucepan, add 1 tbsp canola oil and sautée chicken drumsticks for 10-15 mins (rotating drumsticks halfway through). Remove chicken and set aside.
In the same saucepan, add remaining oil (1 tbsp) and sauté onions for 2-3 mins. Add sweet potato and garlic and continue to cook on med/high heat for 2 mins.
Make spice mix.
Add spice mix, diced tomatoes, tomato paste, and chicken broth. Place previous chicken into saucepan, bring to a boil, and simmer on medium heat for 20 mins.
Add peppers, kale and chickpeas and simmer for another 10 mins.

Estimated Cost Per Serving:

Nutrition Facts

Moroccan Stew

Per

329 g

Calories

227

% Daily Value*

Fat

Saturated Fat

1.4

Carbohydrates

19.4

Fibre

Sugars

Protein

Sodium

250

Vitamin A

213

Vitamin C

Calcium

Iron

*5% or less is a little, 15% or more is a lot

Tips & Notes

Serve with whole grain couscous or quinoa. Garnish with fresh cilantro and chili flakes, as desired.

Recipe by Tamara Sarkisian, Registered Dietitian