Recipes
Dinner

Moroccan chicken and chickpea stew

Chicken thighs, chickpeas, carrots and zucchini simmered in a tomato sauce warm with cumin, ginger and cinnamon, with pita to mop it up.

Moroccan chicken and chickpea stew

Budget Mediterranean High protein

Prep
15 min
Cooking
30 min

Per serving

1,304 kcal

Protein
98 g
Carbs
150 g
Fat
41 g
Fibre
34 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

1 serving

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Olive oil 1 ½ tbsp 20 g
  • Chicken thighs, boneless, skinless, cut into 3 cm pieces 300 g
  • Onion, chopped 120 g ≈ ¾ cup
  • Garlic, minced 4 cloves 10 g
  • Fresh ginger, grated 1 tbsp
  • Ground cumin 2 tsp
  • Paprika 1 ½ tsp
  • Ground turmeric ¾ tsp
  • Ground cinnamon, a pinch ½ tsp
  • Salt ¼ tsp
  • Canned crushed tomatoes 300 g ≈ 1 ¼ cups
  • Low-sodium chicken or vegetable broth 400 ml
  • Carrots, sliced 160 g ≈ 1 ¼ cups
  • Canned chickpeas, drained, rinsed 200 g ≈ 1 ¼ cups
  • Zucchini, cubed 200 g ≈ 1 ½ cups
  • Lemon juice 1 ½ tbsp 20 g
  • Fresh cilantro, chopped 10 g ≈ ¾ cup
  • Whole wheat pita, warmed 1 pita 65 g

Steps

  1. Heat the oil in a pot over medium-high heat and brown the chicken for 4–5 minutes, turning. Transfer to a plate.
  2. Lower the heat to medium, add the onion and cook for 4 minutes, until soft.
  3. Stir in the garlic, ginger, cumin, paprika, turmeric, cinnamon and salt and cook 30 seconds, until fragrant.
  4. Add the crushed tomatoes, broth, carrot and chicken, bring to a boil, then cover and simmer over low heat for 15 minutes.
  5. Add the chickpeas and zucchini and simmer uncovered for 8–10 minutes, until the vegetables are tender and the chicken reaches 74°C (165°F).
  6. Stir in the lemon juice, sprinkle with cilantro and serve with the warm pita.

Tip: Like most stews, it tastes even better the next day.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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