Healthy Moroccan chicken stew with vegetables in a white bowl

Healthy Moroccan Chicken Stew for Busy Nights

by

Healthy Moroccan Chicken Stew for Busy Nights transforms simple pantry staples into a vibrant, protein-packed dinner in under an hour.

Chef Rachel designed this lighter version for weeknights when time is short but flavor cannot be compromised. Featuring tender chicken, colorful vegetables, warm spices like cumin and cinnamon, and a tomato base, this stew works perfectly as a Mediterranean diet meal prep option or a high-protein bowl for the entire family.

Healthy Moroccan chicken stew with vegetables in a white bowl

Healthy Moroccan Chicken Stew for Busy Nights

A lighter, protein-packed Moroccan chicken stew with vegetables, warm spices, and tomatoes, perfect for fast weeknight dinners and Mediterranean meal prep bowls.
Print Recipe Pin Recipe
Ingredients Equipment Method Notes

Ingredients
  

  • Boneless skinless chicken thighs cut into chunks – 1.5 lb
  • Olive oil – 2 tbsp
  • Yellow onion diced – 1 medium
  • Carrots sliced – 2 medium
  • Red bell pepper chopped – 1 large
  • Garlic cloves minced – 3
  • Fresh ginger minced – 1 tbsp
  • Ground cumin – 1.5 tsp
  • Paprika – 1 tsp
  • Ground coriander – 0.5 tsp
  • Ground turmeric – 0.5 tsp
  • Ground cinnamon – 0.5 tsp
  • Salt – 1.25 tsp plus more to taste
  • Black pepper – 0.5 tsp
  • Tomato sauce or crushed tomatoes – 1 can 15 oz
  • Low-sodium chicken broth – 2 cups
  • Cooked chickpeas drained and rinsed – 1 cup (optional)
  • Fresh spinach or kale – 2 cups optional
  • Fresh lemon juice – 2 tbsp
  • Fresh cilantro or parsley chopped – 0.25 cup

Equipment

  • Large Dutch oven or heavy pot; Cutting board and knife; Wooden spoon; Measuring cups and spoons

Method
 

  1. Pat chicken dry and season with part of the salt and pepper.
  2. Heat olive oil in a large pot over medium-high heat, then brown chicken on all sides; remove to a plate.
  3. In the same pot, add onion, carrots, and bell pepper; sauté until softened, scraping up any browned bits.
  4. Stir in garlic, ginger, cumin, paprika, coriander, turmeric, cinnamon, remaining salt, and pepper; cook until fragrant.
  5. Pour in tomato sauce and chicken broth, stirring to combine into a smooth, aromatic base.
  6. Return browned chicken and any juices to the pot, bring to a simmer, cover, and cook until chicken is tender and cooked through.
  7. If using chickpeas or greens, stir them in during the last 5 minutes to warm through and wilt.
  8. Finish with lemon juice and fresh herbs, adjust seasoning, and serve hot over grains or as a stew bowl.

Notes

This stew thickens as it cools; add a splash of broth when reheating if you prefer a thinner consistency. Top each bowl with Greek yogurt, tahini, or avocado for extra creaminess and healthy fats.

Chef Rachel created this Healthy Moroccan Chicken Stew for Busy Nights after countless requests for a lighter, faster take on traditional Moroccan tagines. She starts by browning chicken thighs in one pot, then layers in onions, carrots, bell peppers, garlic, and ginger with signature Moroccan spices including cumin, paprika, turmeric, coriander, and cinnamon.

A quick simmer with tomato sauce and chicken broth creates a rich, aromatic stew that delivers bold flavor without excess calories or complicated steps. This stew packs 30 grams of protein per serving, keeps sodium moderate, and reheats beautifully for Mediterranean meal prep bowls throughout the week.

Nutrition Facts

(Approximate per serving – 1/4 of recipe)

NutrientAmount
Calories350 kcal
Protein30 g
Total Fat12 g
Carbohydrates30 g
Fiber4 g
Sugars5 g
Sodium540 mg

Tips and Variations for Healthy Moroccan Chicken Stew for Busy Nights

  • Swap chicken thighs for chicken breast to reduce fat further while keeping protein high and stew tender.
  • Add chickpeas, spinach, or kale during the last 5 minutes of cooking for extra fiber, iron, and plant-based protein.
  • Serve over quinoa, couscous, or cauliflower rice to turn this stew into a complete high-protein Mediterranean bowl.
  • For meal prep, portion cooled stew into airtight containers and refrigerate up to 4 days or freeze up to 3 months for grab-and-go lunches.
  • Brighten flavors by finishing each bowl with fresh lemon juice, chopped cilantro or parsley, and a dollop of Greek yogurt or tahini.

FAQs

1. Can I make Healthy Moroccan Chicken Stew ahead for meal prep?
Yes, this stew is ideal for meal prep. Cool completely, portion into containers, and store in the fridge for 4 days or freeze for longer storage.

2. What can I serve with this healthy Moroccan stew?
Serve it over couscous, quinoa, rice, or mashed sweet potato, and pair with a simple green salad or roasted vegetables for a balanced Mediterranean dinner.

3. How do I keep this stew dairy-free and allergen-friendly?
The base stew is naturally dairy-free. Skip yogurt toppings or use dairy-free yogurt, and double-check broth labels for allergens.

4. Can I make this stew in a slow cooker for extra-busy nights?
Yes, brown the chicken first for flavor, then add all ingredients to a slow cooker and cook on low for 6–7 hours or high for 3–4 hours until tender.

Discover more quick, healthy, and flavorful recipes on MealZyt.com in categories like Moroccan One-Pot Dinners, Easy Global Recipes, and Freezer-Friendly Meal Prep. For weekly inspiration, follow MealZyt on Pinterest and save this Healthy Moroccan Chicken Stew for Busy Nights to boards like High Protein Meals, Healthy Family Dinners, Comfort Food Lightened Up, Easy Moroccan Recipes & One Pot Meals, and Freezer Friendly Meals & Prep Ideas.