Moroccan Beef Stew
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.
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 512 mg | (13 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 9.4 mg | (118 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 84 mg |
Ingredients
- 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
Preparation steps
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.
Peel onions and cut into thin strips. Peel and chop garlic.
Peel and finely grate ginger root.
Heat the oil in the Dutch oven and sear the meat until golden brown on all sides. Remove and drain in a sieve.
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.
Place the meat and cooked vegetables back into the pot and add the broth. Bring to a boil.
Add saffron, bay leaves and golden raisins. Cook, covered, stirring occasionally, for 1 1/4 hours on low heat.
Rinse and peel the carrots. Rinse and dry zucchini. Cut carrots and zucchini in half lengthwise, then crosswise into quarters.
After the meat has cooked for 45 minutes, add the carrots. After about 1 hour, add the zucchini.
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.