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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.
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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.