A flavourful recipe for Moroccan beef stew with chickpeas

Medium-sized, tan and acorn-shaped, chickpeas (also known as garbanzo beans) are often featured in Mediterranean and Middle Eastern dishes. Chickpeas add low-fat protein to this Moroccan beef stew. Read on for a simple recipe that's sure to impress.

• Preparation: 15 minutes.
• Cooking time: 1 hour 50 minutes,
• Serves 6.

Ingredients:

• 15 ml (1 tbsp) vegetable oil
• 500 g (1 lb) beef round steak, cut into 2.5 cm (1 in) cubes
• 1 medium onion, finely chopped
• 4 cloves garlic, crushed
• 2 ml (1⁄2 tsp) each ground ginger, cinnamon, nutmeg and turmeric
• 2 ml (1⁄2 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 125 ml (1⁄2 c) chopped dried apricots
• 50 ml (1⁄4 c) sultanas or seeded raisins
• 2 medium sweet potatoes, peeled and cut into 2.5 cm (1 in) chunks
• 750 ml (3 c) low-sodium chicken stock
• 1 can (450 g/15 oz) chickpeas, drained and rinsed
• Thinly sliced strips of scallion
• Thin strips of orange peel

Instructions:

1. Heat oil in a large non-stick saucepan over medium-high heat. Cook beef in batches, browning meat on all sides, three to four minutes per batch. Transfer the meat to a plate as it browns.
2. Add onion to saucepan. Cook until softened, about five minutes. Add a spoonful of water, if needed, to prevent sticking.
3. Add garlic, ginger, cinnamon, nutmeg, turmeric, salt and pepper. Cook one minute.
4. Add the apricots, raisins, sweet potato, reserved beef and stock. Cover and simmer until meat is very tender, or about one hour 30 minutes.
5. Stir in chickpeas. Heat through. Garnish with scallion strips and orange peel.

Per serving:

• 330 calories
• 18 g protein
• 12 g fat (including 4 g saturated fat)
• 48 mg cholesterol
• 37 g carbohydrates
• 5 g fibre
• 812 mg sodium

• You can substitute baby carrots or chunks of pumpkin for the sweet potatoes in this Moroccan beef stew without significantly changing its flavour or nutritional value.
• In the mood for a snack? Try mashing chickpeas with parsley, garlic, lemon juice, salt and pepper to make a low-calorie, low-fat hummus. Serve with small triangles of pita bread.

With dried apricots and raisins, this delicious stew has an unexpected sweetness, which complements the warmth of the spices. Try this recipe tonight for a flavourful dish that will quickly become a family favourite.