Discover a healthy beef stew recipe that’s bursting with flavor and easy to make. This Moroccan Spiced Beef and Chickpea Stew offers a comforting and nutritious meal perfect for any day of the week. You’ll love how simple it is to bring these vibrant tastes to your table.
Key Ingredients & Substitutions
- Beef Stew Meat: Opt for chuck roast, cut into 1-inch cubes for the best texture in your healthy beef stew recipe.
- Canned Diced Tomatoes: Fire-roasted diced tomatoes add depth.
- Chickpeas: Canned chickpeas are convenient; rinse them well.
- Beef Broth: Low-sodium beef broth is ideal for controlling saltiness.
- Spices: Don’t skip the cumin, coriander, and turmeric for authentic Moroccan flavor.
Ingredients
Main Ingredients:
- 1 tablespoon olive oil
- 1.5 pounds beef stew meat, cut into 1-inch cubes
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 (15-ounce) can chickpeas, rinsed and drained
- 3 cups low-sodium beef broth
- 1 large carrot, peeled and sliced
- 1 large sweet potato, peeled and cubed
Spices:
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper (optional, for a kick)
- Salt and black pepper to taste
Optional Garnishes:
- Fresh cilantro, chopped
- Lemon wedges
- Cooked couscous or rice
How Much Time Will You Need?
- Total Time: 1 hour 45 minutes
- Prep Time: 20 minutes
- Cook Time: 1 hour 25 minutes
- Servings: 6
- Calories per serving: Approximately 380 calories
- Tools Needed: Large Dutch oven or heavy-bottomed pot
Step-by-Step Instructions
1. Sear the Beef
Heat olive oil in your Dutch oven over medium-high heat. Season the beef cubes with salt and pepper, then sear them in batches until browned on all sides. This step is crucial for developing rich flavor in your healthy beef stew. Remove the beef and set it aside.
2. Sauté Aromatics
Add the chopped onion to the pot and cook until softened, about 5-7 minutes. Stir in the minced garlic, cumin, coriander, turmeric, ginger, and cayenne pepper (if using). Cook for another minute until fragrant, stirring constantly.
3. Combine Ingredients
Return the seared beef to the pot. Add the diced tomatoes (undrained), rinsed chickpeas, beef broth, sliced carrot, and cubed sweet potato. Stir everything together gently to combine.
4. Simmer the Stew
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for at least 1 hour to 1 hour 15 minutes. Cook until the beef is tender and easily shredded with a fork, ensuring a perfect healthy beef stew. Stir occasionally to prevent sticking.
5. Adjust Seasoning and Serve
Taste the stew and adjust salt and pepper as needed. If desired, garnish with fresh cilantro and a squeeze of lemon juice. Serve your delicious Moroccan Spiced Beef and Chickpea Stew hot, perhaps over couscous or rice.
Variation Ideas
- Add a handful of chopped spinach or kale during the last 10 minutes of cooking for extra greens.
- Stir in 1/4 cup of dried apricots or raisins for a touch of sweetness.
- For a smokier flavor, use smoked paprika in addition to the other spices.
- Make it a slow cooker healthy beef stew recipe by cooking on low for 6-8 hours or high for 3-4 hours after searing the beef and sautéing aromatics.
Storage Instructions
Store leftover Moroccan Spiced Beef and Chickpea Stew in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat or in the microwave until heated through. This stew also freezes well for up to 3 months.
Frequently Asked Questions (FAQ)
Can you make this healthy beef stew recipe ahead of time?
Yes, this stew tastes even better the next day as the flavors have more time to meld.
What kind of beef is best for stew?
Chuck roast or stew meat, cut into 1-inch cubes, works best for tender results.
Can you use dried chickpeas instead of canned?
You can, but you’ll need to soak and cook them first. About 1 cup of dried chickpeas yields roughly 3 cups cooked.
Is this healthy beef stew recipe spicy?
The cayenne pepper is optional; without it, the stew is flavorful but not spicy.
How can you thicken the stew if it’s too thin?
You can mash some of the sweet potato or chickpeas against the side of the pot, or mix a tablespoon of cornstarch with a little cold water and stir it into the simmering stew.
What sides pair well with this stew?
Couscous, rice, or a simple green salad are excellent accompaniments to this healthy beef stew recipe.
