EatSmarter exclusive recipe

Moroccan Beef Stew

with Chickpeas and Raisins
4
Average: 4 (4 votes)
(4 votes)
Moroccan Beef Stew

Moroccan Beef Stew - Moroccan spices for flavor connoisseurs

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Difficulty:
moderate
Difficulty
Preparation:
55 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
323
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish provides long-lasting energy because it is low in fat but rich in protein. It also contains zinc, niacin and iron, which provide an abundance of bioactive plant substances that protect the heart and blood vessels and boost the metabolism.

Couscous is a must in Morocco with this beef dish, which provides satiating dietary fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie323 kcal(15 %)
Protein43 g(44 %)
Fat9 g(8 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.3 mg(21 %)
Folate26 μg(9 %)
Pantothenic acid1 mg(17 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C10 mg(11 %)
Potassium512 mg(13 %)
Calcium76 mg(8 %)
Magnesium63 mg(21 %)
Iron6.9 mg(46 %)
Iodine11 μg(6 %)
Zinc9.4 mg(118 %)
Saturated fatty acids3.3 g
Uric acid301 mg
Cholesterol84 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
2 lbs lean Beef (or stew meat)
2 tsps ground Cumin
1 tsp Turmeric
1 tsp ground paprika (hot)
1 tsp ground cinnamon
1 pinch ground allspice
9 ozs onions (or large shallots)
2 garlic cloves
1 pc ginger (about 1.5 oz.)
2 Tbsps olive oil
1 ½ pints vegetable stock
1 pinch Saffron
2 bay leaves
1 oz golden raisin
2 carrots
1 zucchini
8 ozs chickpeas
salt
peppers
How healthy are the main ingredients?
onionchickpeasgingerolive oilBeefCumin
Preparation

Kitchen utensils

1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 large Sieve, 1 Lid, 1 Can opener, 1 Dutch oven

Preparation steps

1.
Moroccan Beef Stew preparation step 1

Cut beef into approximately 3/4-inch cubes. Mix cumin, turmeric, paprika, cinnamon, and allspice in a bowl. Sprinkle over the meat and mix thoroughly. Let marinate for 30 minutes in the refrigerator.

2.
Moroccan Beef Stew preparation step 2

Peel onions and cut into thin strips. Peel and chop garlic.

3.
Moroccan Beef Stew preparation step 3

Peel and finely grate ginger root.

4.
Moroccan Beef Stew preparation step 4

Heat the oil in the Dutch oven and sear the meat until golden brown on all sides. Remove and drain in a sieve.

5.
Moroccan Beef Stew preparation step 5

Add the onions, garlic and ginger to the pot. Cook for about 3 minutes over low heat. Remove and add to the meat in the sieve. Drain the fat from the pot.

6.
Moroccan Beef Stew preparation step 6

Place the meat and cooked vegetables back into the pot and add the broth. Bring to a boil.

7.
Moroccan Beef Stew preparation step 7

Add saffron, bay leaves and golden raisins. Cook, covered, stirring occasionally, for 1 1/4 hours on low heat.

8.
Moroccan Beef Stew preparation step 8

Rinse and peel the carrots. Rinse and dry zucchini. Cut carrots and zucchini in half lengthwise, then crosswise into quarters.

9.
Moroccan Beef Stew preparation step 9

After the meat has cooked for 45 minutes, add the carrots. After about 1 hour, add the zucchini.

10.
Moroccan Beef Stew preparation step 10

Drain chickpeas in a strainer and rinse with cold water. Add to the beef stew during the last 5 minutes of cooking. Season well with salt and pepper. Serve with whole-wheat couscous.