Make-Ahead Vegetarian Moroccan Stew
"This delicious, healthy North African-inspired stew is a family favorite, served with warm bread or even over couscous. You can make the entire stew ahead of time, let it cool, then refrigerate it for up to 3 days, or freeze it for several months. You can also chop the veggies and mix the spices ahead of time, freeze them and assemble it with the canned ingredients the day you wish to cook it, for a wonderful exotic meal in just 30 minutes."
Estimated Nutrition (whole recipe, rough)
Counts 18 of 20 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Lentils | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Honey | 1 tbsp (21g) | 64 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Apricot | 1 medium (35g) | 17 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon curry powder
- 1 teaspoon kosher salt
- 1 tablespoon butter
- 1 sweet onion, chopped
- 2 cups finely shredded kale
- 4 (14 ounce) cans organic vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 tablespoon honey
- 4 large carrots, chopped
- 2 sweet potatoes, peeled and diced
- 3 large potatoes, peeled and diced
- 1 (15 ounce) can garbanzo beans, drained
- 1/2 cup chopped dried apricots
- 1 cup dried lentils, rinsed
- 1 teaspoon ground black pepper, to taste
- 1 tablespoon cornstarch (optional)
- 1 tablespoon water (optional)