Vibrant Sunshine Chicken Stew (Moroccan-Inspired)
A warmly spiced one pot stew brimming with tender chicken, sweet potatoes, and chickpeas. Inspired by the principles of the DASH diet, this recipe builds rich flavor from aromatic spices and a bright citrus finish while using no added salt. It is a deeply comforting and vibrant meal that works for any night of the week.
- Total Time1 hour 10 minutes
- Yield6 servings 1x
Ingredients
Scale
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 Facts per Serving: Calories: 367 kcal | Protein: 45 g | Total Fat: 6 g (Saturated Fat: 1.5 g, Trans Fat: 0 g) | Total Carbs: 34 g (Fiber: 8 g, Sugars: 17 g, Added Sugars: 0 g) | Cholesterol: 115 mg | Sodium: 158 mg | Potassium: 1215 mg (26% DV) | Iron: 4.5 mg (25% DV) | Calcium: 127 mg (10% DV)
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Cuisine: North African-Inspired
Nutrition
- Calories: 367