Moroccan beef and apricot stew dish
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Moroccan beef and apricot stew

Hearty beef is softened with spice and fruit and served spooned over rice or couscous for a perfect cold night supper.

Carb Smart

Cooked beef and apricots in a heart stew ready to be served for dinner.

 

Developed by Emily Richards (PH Ec.) 

6 servings 
2 hours 30 minutes (prep: 15 mins / cook: 2 hours 15 mins)

3 (1892 ratings)
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Time required

2 hours 30 mins

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Carbohydrates

18 g/serving

Ingredients

  • 2 tsp (10 mL) canola oil
  • 2 lb (1 kg) lean stewing beef, visible fat removed
  • 1 ½ tsp (7 mL) each ground cumin and ground coriander
  • ¼ tsp (1 mL) fresh ground pepper
  • 2 onions, chopped
  • 3 cloves garlic, minced
  • 2 tbsp (25 mL) minced fresh ginger
  • 1 hot chili pepper, seeded and minced
  • 1 ½ cups (375 mL) sodium reduced beef or vegetable broth or water
  • 12 dried apricots, halved
  • 2 zucchini, chopped

 

  • Calories 330
  • Carbs 18 g
  • Sugar 12 g
  • Fibre 3 g

Directions

  1. Toss beef with cumin, coriander and pepper.
  2. In a shallow Dutch oven, heat oil over medium high heat and brown beef.
  3. Stir in onions, garlic, ginger and chili pepper and cook, stirring for about 5 minutes or until onions have softened. Add broth; bring to a simmer and cover and cook for 1 ½ hours. Stir in apricots and cook for about 30 minutes or until beef is very tender.
  4. Uncover and stir in zucchini; cover and cook for about 15 minutes or until zucchini is tender.
Vegetarian option:
Try 1 package of extra firm tofu, cut in cubes.

Per serving (1 of 6)

  • Calories 330
  • Protein 36 g
  • Total fat 12 g
    • Saturated fat 4.5 g
    • Cholesterol 80 mg
  • Carbohydrates 18 g
    • Fibre 3 g
    • Sugars 12 g
    • Added sugars 0 g
  • Sodium 260 mg
  • Potassium 980 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.