I’ll never forget the first time I tried a real Moroccan tagine—the air was filled with the scent of warm spices, and the stew was so rich and complex it felt like a hug in a bowl. When I first started the DASH diet, I honestly thought I’d have to say goodbye to those kinds of bold, exciting meals. How could anything taste that good without a heavy hand of salt?
Well, that assumption sent me on a mission right in my own kitchen. This low sodium chicken stew recipe is the delicious result of that experiment. It’s a celebration of how spices like smoked paprika, aromatics like fresh ginger, and a final bright squeeze of lemon can create a dish so deeply flavorful, you’ll forget the salt was ever invited. This is your ‘vacation in a bite’—no passport required, just one cozy pot.
So, How Do You Make Chicken Flavorful Without Salt?
This is the big question, right? The secret isn’t about removing something; it’s about adding the right things. We build layers of flavor in this stew so that salt becomes an afterthought.
- A Powerhouse Spice Blend: We start with warm, aromatic spices like smoked paprika, turmeric, and cumin. These don’t just add flavor; they create a deep, savory foundation that salt could never achieve on its own.
- The Aromatic Base: Never underestimate the power of freshly sautéed onion, garlic, and a generous amount of ginger. They create a fragrant base that infuses the entire dish with a rich, savory essence.
- A Touch of Natural Sweetness: The sweet potato and chopped dried apricots aren’t just for texture! Their natural sweetness perfectly balances the earthy spices and the acidity of the tomatoes, creating a complex, well-rounded taste.
- The Bright Finish: This is my favorite trick! A big squeeze of fresh lemon juice and zest at the very end wakes everything up. It makes all the other flavors pop and gives the stew a clean, vibrant finish.
What Makes This an Ideal DASH Diet Dinner?
When I create recipes, I’m always thinking about how they can support our health goals without feeling like “diet food.” This DASH diet chicken and sweet potato recipe checks all the boxes, making it a perfect meal if you’re looking for food that is good for high blood pressure.
It’s naturally:
- Loaded with Potassium: Thanks to the sweet potatoes and tomatoes, this stew is rich in potassium, a key mineral for balancing sodium.
- High in Lean Protein: We use lean chicken breast to keep the saturated fat low while providing plenty of protein to keep you full and satisfied.
- Packed with Fiber: With chickpeas and sweet potatoes, you’re getting a healthy dose of fiber, which is fantastic for heart health and digestion.
- Free of Added Sugars: All the sweetness comes from whole food sources like fruit and vegetables, just the way it should be.
Can I Prep This Stew Ahead of Time?
Absolutely! This one pot Moroccan chicken stew is a dream for meal preppers. In fact, I think the flavors get even better on the second day as they have more time to meld together in the fridge.
You can chop all your vegetables and mix your spice blend a day or two in advance to make weeknight cooking even faster. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Here’s the full, step-by-step guide to making this beautiful stew.
Vibrant Sunshine Chicken Stew (Moroccan-Inspired)
Ingredients
Spice Blend
- 1½ teaspoons smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon ground ginger
- ½ teaspoon ground cumin
- ¼ teaspoon allspice
- ¼ teaspoon red pepper flakes
Stew
- 2 lbs / 900 g boneless skinless chicken breasts, trimmed and cut into 2-inch chunks
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion chopped
- 1 large sweet potato about 1½ cups, peeled and cut into ¾-inch / 2 cm cubes
- 1½ tablespoons freshly grated ginger
- 3 cloves garlic minced
- 1 cup / 240 mL No-Salt-Added vegetable broth
- 1 28-ounce / 794 g can No-Salt-Added crushed tomatoes
- 1 15-ounce / 425 g can No-Salt-Added chickpeas, drained and rinsed
- ⅓ cup / 50 g chopped dried apricots
- Zest of 1 large lemon
- 3 tablespoons fresh lemon juice
- ½ cup mixed fresh cilantro and flat-leaf parsley roughly chopped for garnish
Instructions
- Prepare the Chicken: In a small bowl, whisk together the smoked paprika, turmeric, ground ginger, ground cumin, allspice, and red pepper flakes. Pat the chicken breast chunks dry with a paper towel, then toss them with the spice blend until evenly coated.
- Sear for Flavor: Warm the olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Carefully place the seasoned chicken in the hot oil and sear for 2–3 minutes per side until a golden-brown crust forms. Do not cook the chicken through. Work in batches to avoid overcrowding the pot, and transfer the seared chicken to a plate.
- Build the Aromatic Base: Reduce the heat to medium. Add the chopped onion and sweet potato to the pot, stirring to scrape up any flavorful browned bits from the bottom. Cook for 5–7 minutes, until the onion begins to soften. Add the grated ginger and minced garlic, cooking for one minute more until fragrant.
- Combine & Simmer: Pour in the no-salt-added vegetable broth to deglaze the pot, scraping the bottom clean. Add the no-salt-added crushed tomatoes, rinsed chickpeas, and chopped apricots. Stir everything together and bring the mixture to a gentle simmer.
- Cook the Stew: Reduce the heat to low, cover the pot, and let the stew base simmer for 20 minutes to allow the sweet potatoes to start becoming tender.
- Finish Cooking: Return the seared chicken chunks (along with any juices from the plate) to the pot, nestling them into the stew. Cover and continue to cook for another 15–20 minutes, or until the sweet potatoes are fork-tender and the chicken is cooked through to an internal temperature of 165°F (74°C).
- Finish & Serve: Turn off the heat. Stir in the fresh lemon zest and lemon juice. Let the stew rest for 5 minutes for the flavors to meld beautifully. Ladle into bowls and garnish liberally with the fresh cilantro and parsley mixture before serving.
Notes
Nutrition Information (per serving)
- Calories: 367 kcal
-
Total Fat: 6 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Cholesterol: 115 mg
- Sodium: 158 mg
-
Total Carbohydrate: 34 g
- Dietary Fiber: 8 g
- Total Sugars: 17 g
- Added Sugars: 0 g
- Protein: 45 g
- Potassium: 1215 mg (26% DV)
- Iron: 4.5 mg (25% DV)
- Calcium: 127 mg (10% DV)
I truly believe that learning to cook this way—focusing on herbs, spices, and fresh ingredients—is one of the most empowering things you can do for your health. It puts you back in control and opens up a whole new world of delicious possibilities.
I really hope you love this low sodium chicken stew recipe as much as I do. It’s a perfect example of how vibrant and satisfying the DASH diet can be.
What’s your favorite way to build flavor without salt? Let me know your own tips in the comments below!
