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.
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
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.