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Tomato Moroccan Stew
Tomato Moroccan Stew

Tomato Moroccan Stew

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Cook Minutes 1 Hr 15 Min
Prep : 25 Min Cook: 50 Min
Take a little trip to Morocco with this hearty beef stew, featuring tender beef, colourful carrots, butternut squash and chickpeas, all flavoured with an assortment of warm spices. Serve with whole wheat couscous.
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6 Servings
Servings
Original recipe yields 6 Servings
This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.
1 lb. (450 g) stewing beef, cut into 1-1/2 inch pieces
1 Tbsp. flour
2 Tbsp. olive oil, divided
1 small onion, chopped
1 carrot, peeled, sliced
2 cloves garlic, minced
2 tsp. each ground cinnamon, coriander and cumin
1/2 tsp. ground black pepper
2 cups Heinz Tomato Juice with 50% Less Salt
1/2 cup each 25%-less-sodium beef broth and orange juice
2 cups cubed butternut squash (bite-size pieces)
1 can (19 fl oz/540 mL) chickpeas (garbanzo beans), rinsed
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Step 1
Toss meat with flour. Heat 1 Tbsp. oil in Dutch oven on medium heat. Add meat; cook 5 min. or until evenly browned on all sides, stirring occasionally. Remove meat from pan; cover to keep warm.
Step 2
Heat remaining oil in same pan. Add onions and carrots; cook 5 to 7 min. or until tender. Add garlic and seasonings; cook and stir 30 sec. Add tomato juice, beef broth and orange juice; stir to scrape browned bits from bottom of pan. Bring to boil, stirring occasionally.
Step 3
Return meat to pan; stir. Cover; simmer on medium-low heat 30 min. Add squash and chickpeas; simmer, uncovered, 15 to 20 min. or until meat and squash are tender and sauce is thickened, stirring occasionally.
Kraft Kitchen Tips!
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Substitute
Prepare using lean pork or lamb.
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Serving Suggestion
Garnish with chopped fresh parsley before serving.
NutritionTitleCont_Left-Bracket
Nutrition
Calories
320
Calories From Fat
0
% Daily Value
Total fat 9 g
14 %
Saturated fat 2 g
10 %
Cholesterol 55 mg
Sodium 280 mg
12 %
Total carbohydrate 34 g
11 %
Dietary fibre 8 g
32 %
Sugars 7 g
Protein 26 g
Vitamin A
100 %
Vitamin C
45 %
Calcium
10 %
Iron
30 %
Servings
6 servings, 1/6 recipe each
Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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