Make-Ahead Vegetarian Moroccan Stew

4.6
(350)

This family-favorite Moroccan stew is delicious and healthy. Refrigerate it, freeze it, or eat it right away! Serve over couscous with a slice of warm bread.

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Prep Time:
45 mins
Cook Time:
1 hr
Additional Time:
30 mins
Total Time:
2 hrs 15 mins
Servings:
8

Ingredients

Spice Mixture:

  • 1 teaspoon ground cinnamon

  • 1 teaspoon ground cumin

  • 1 teaspoon kosher salt

  • ½ teaspoon ground ginger

  • ¼ teaspoon ground cloves

  • ¼ teaspoon ground nutmeg

  • ¼ teaspoon ground turmeric

  • teaspoon curry powder

Stew:

  • 1 tablespoon butter

  • 1 medium sweet onion, chopped

  • 2 cups finely shredded kale

  • 4 (14.5 ounce) cans organic vegetable broth

  • 1 (15 ounce) can garbanzo beans, drained

  • 1 (14.5 ounce) can diced tomatoes, undrained

  • 3 large potatoes, peeled and diced

  • 2 medium sweet potatoes, peeled and diced

  • 4 large carrots, chopped

  • 1 cup dried lentils, rinsed

  • ½ cup chopped dried apricots

  • 1 tablespoon honey

  • 1 teaspoon ground black pepper, to taste

  • 1 tablespoon cornstarch (Optional)

  • 1 tablespoon water (Optional)

Directions

  1. Make the spice mixture: Mix cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder together in a bowl.

  2. Make the stew: Melt butter in a large pot over medium heat. Add onion and cook until soft and just beginning to brown, 5 to 10 minutes. Stir in kale and spice mixture; cook and stir until kale begins to wilt and spices are fragrant, about 2 minutes.

  3. Add broth, garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey; stir to combine and bring to a boil.

  4. Reduce the heat to low and simmer for 5 minutes. Remove from the heat and let cool for 30 to 40 minutes. Cover the pot and refrigerate for up to 3 days.

  5. When ready to eat, remove from the refrigerator and bring to a boil. Reduce the heat and simmer until vegetables are tender and stew is heated through, about 25 minutes. Season with black pepper. If a thicker stew is desired, dissolve cornstarch in water. Stir mixture into stew and simmer until thickened, about 5 more minutes.

To Freeze:

Follow instructions through Step 4, but when cool, transfer stew to a freezer-safe container and freeze for up to 3 months. When ready to eat, thaw frozen stew in the refrigerator for 24 to 48 hours, then continue with Step 5 as written.

To Enjoy Immediately:

Follow instructions through Step 3. Once ingredients come to a boil, reduce the heat to low and simmer until vegetables and lentils are tender, about 30 minutes. Season with black pepper. If a thicker stew is desired, dissolve cornstarch in water. Stir mixture into stew and simmer until thickened, about 5 minutes.

Nutrition Facts (per serving)

389 Calories
3g Fat
79g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 389
% Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 6%
Cholesterol 4mg 1%
Sodium 905mg 39%
Total Carbohydrate 79g 29%
Dietary Fiber 18g 63%
Protein 14g 29%
Vitamin C 59mg 66%
Calcium 142mg 11%
Iron 6mg 31%
Potassium 1479mg 31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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