Make-Ahead Vegetarian Moroccan Stew

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This delicious, healthy North African-inspired stew is a family favorite, served with warm bread or even over couscous. You can make the entire stew ahead of time, let it cool, and refrigerate it for up to 3 days or freeze it for several months. You can also chop the veggies and mix the spices ahead of time, freeze them, and assemble it with the canned ingredients the day you wish to cook it for a wonderfully nutritious meal in just 30 minutes.

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Prep Time:
30 mins
Cook Time:
40 mins
Total Time:
1 hrs 10 mins
Servings:
6
Yield:
6 servings

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 Vegetables:

  • 1 tablespoon butter

  • 1 sweet onion, chopped

  • 2 cups finely shredded kale

  • 4 (14 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 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. Combine cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder in a large bowl.

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

  3. Pour the vegetable broth into the pot. Stir garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey, into the broth; bring to boil, reduce heat to low, and simmer until vegetables and lentils are cooked and tender, about 30 minutes. Season stew with black pepper.

  4. Dissolve cornstarch in water; stir into stew and simmer thickened, about 5 minutes.

Make Ahead Tip:

If making ahead or freezing, prepare stew through Step 3. Simmer for 5 minutes over low heat; remove from heat and cool in the pot or in freezer-safe container. Transfer to the fridge (store for up to 3 days) or freezer. The vegetables store better if not fully-cooked prior to refrigeration or freezing. When ready to eat, (if frozen) thaw in refrigerator for 24 to 48 hours, then pour stew into a pot, bring just to a boil, and simmer until heated through.

Nutrition Facts (per serving)

543 Calories
4g Fat
111g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 543
% Daily Value *
Total Fat 4g 5%
Saturated Fat 2g 8%
Cholesterol 5mg 2%
Sodium 1218mg 53%
Total Carbohydrate 111g 40%
Dietary Fiber 24g 86%
Total Sugars 23g
Protein 20g
Vitamin C 80mg 400%
Calcium 196mg 15%
Iron 8mg 42%
Potassium 2046mg 44%

* 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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