Moroccan Chickpea and Sweet Potato Stew

Moroccan Sweet Potato and Chickpea Stew

Moroccan Chickpea and Sweet Potato Stew
Moroccan Chickpea and Sweet Potato Stew

This Moroccan Stew is a great Winter warmer and a really filling and healthy easy weeknight dinner. The recipe comes from here http://www.acouplecooks.com/2013/01/moroccan-chickpea-and-sweet-potato-stew/ . I’ve cut back on the sweet potato but pretty much left everything else the same.

It looks like a lot of spices, but most people with a well stocked pantry will have these on hand. It’s an easy job to mix them all up and once and dump them into the pan all together so you don’t need to remember what order to add the spices.

The recipe card shows this quantity will make 3 servings under 300 calories per serve. If you aren’t trying to remain under 300 calories like I am, split this in two and have a really healthy and filling vegetarian meal. A bit of bread or rice would mop up the juices, although this isn’t a soup, and should be thick enough to eat with a fork. I’m adding a dollop of Weight Watchers Yoghurt and some fresh coriander at the end for a fresh contrast to the Moroccan spices they are included in the calorie count.

A tip that some may find useful if counting calories is to try and cut back or totally avoid oil in your low-calorie cooking. In this recipe I’ve use vegetable stock to soften the onion and garlic – there is no oil used in this recipe. Don’t get me wrong, I’m not saying oil is bad for you, but it is high in calories and I’d happily substitute 100 calories of food for 100 calories of oil.

Moroccan Chickpea and Sweet Potato Stew
Moroccan Chickpea and Sweet Potato Stew

Moroccan Chickpea and Sweet Potato Stew.

 Ingredients

250 grams Sweet Potato chopped into 1 cm (1/2 inch) pieces
1/2 Red onion roughly chopped
1 400 gram (15 oz) tin crushed tomatoes
1 x 240 grams of cooked Chickpeas (400g/15 oz tin drained)
2 cloves garlic, crushed
3 cups of baby spinach
1 or 2 cups vegetable stock
1 teaspoon paprika
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon turmeric
½ teaspoon ground ginger
¼ teaspoon ground cinnamon
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 Tablespoons of low fat yogurt
Fresh Coriander to serve

Moroccan Chickpea and Sweet Potato Stew
Moroccan Chickpea and Sweet Potato Stew

Method

Mix all of the Spice ingredients in a bowl
Add 1/4 cup of the vegetable stock to a pot over a medium heat, add the onion and garlic and stew for 3 to 4 minutes until the liquid is almost absorbed and the onions soft.
Add all of the spices and cook for 30 seconds
Add the Tinned tomatoes and 1 cup of Vegetable stock (eyeball it), and bring to the boil.
Add the drained Chickpeas and Sweet potato, return to the boil and reduce to a simmer. Cook for 30 – 40 minutes until the Sweet potato is soft (not mush, just soft to the bite). If the mixture looks too dry during cooking (ie the sweet Potato can’t be submerged into the liquid), add more stock.
Turn off the heat, add the fresh Spinach. stir and let wilt for 30 seconds or so.
Serve with a dollop of Low fat yogurt and a sprinkle of fresh coriander.

The Verdict? I wasn’t sure about the spices at first, there are quite a few and when tasting during cooking I thought it was missing something and couldn’t put my finger on it. In the end all it was missing was a little time to develop and it was delicious, and filling. As we are in Winter in NZ, I think I’ll be making this again real soon.

Moroccan Chickpea and Sweet Potato Stew
Moroccan Chickpea and Sweet Potato Stew
Moroccan Sweet Potato and Chickpea Stew
Serves 3
A spicy low calorie vegetarian meal.
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266 calories
51 g
1 g
3 g
12 g
0 g
352 g
914 g
12 g
0 g
2 g
Nutrition Facts
Serving Size
352g
Servings
3
Amount Per Serving
Calories 266
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg
0%
Sodium 914mg
38%
Total Carbohydrates 51g
17%
Dietary Fiber 12g
48%
Sugars 12g
Protein 12g
Vitamin A
308%
Vitamin C
38%
Calcium
16%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 250 grams Sweet Potato chopped into 1 cm (1/2 inch) pieces
  2. 1/2 Red onion roughly chopped
  3. 1 400 gram (15 oz) tin crushed tomatoes
  4. 1 x 240 grams of cooked Chickpeas (400g/15 oz tin drained)
  5. 2 cloves garlic, crushed
  6. 3 cups of baby spinach
  7. 1 or 2 cups vegetable stock
  8. 1 teaspoon paprika
  9. 1 teaspoon ground cumin
  10. ½ teaspoon ground coriander
  11. ½ teaspoon turmeric
  12. ½ teaspoon ground ginger
  13. ¼ teaspoon ground cinnamon
  14. ½ teaspoon kosher salt
  15. ½ teaspoon ground black pepper
  16. 2 Tablespoons of low fat yogurt
  17. Fresh Coriander to serve
Instructions
  1. Mix all of the Spice ingredients in a bowl
  2. Add 1/4 cup of the vegetable stock to a pot over a medium heat, add the onion and garlic and stew for 3 to 4 minutes until the liquid is almost absorbed and the onions soft.
  3. Add all of the spices and cook for 30 seconds
  4. Add the Tinned tomatoes and 1 cup of Vegetable stock (eyeball it), and bring to the boil.
  5. Add the drained Chickpeas and Sweet potato, return to the boil and reduce to a simmer. Cook for 30 - 40 minutes until the Sweet potato is soft (not mush, just soft to the bite).
  6. Turn off the heat, add the fresh Spinach and let wilt for 30 seconds.
  7. Serve with a dollop of Low fat yogurt and a sprinkle of fresh coriander.
Notes
  1. Serve with a dollop of low fat yogurt and sprinkle of fresh coriander if you have them on hand.
beta
calories
266
fat
3g
protein
12g
carbs
51g
more
Adapted from www.acouplecooks.com
45degrees.co.nz http://www.45degrees.co.nz/

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