Escape to the vibrant flavors of Morocco with this incredibly satisfying and easy-to-make stew! We’re combining earthy black beans, sweet yams, and a delightful pop of chewiness from currants, all simmered in a fragrant broth of cumin, coriander, and cinnamon. This one-pot wonder is not only a feast for the senses but also a powerhouse of nutrition, packed with protein, fiber, and essential minerals. It’s the perfect cozy meal for a weeknight dinner and pairs beautifully with a zesty quinoa salad for a complete, hearty feast. Get ready to fall in love with your new favorite stew!
Ingredients
• Makes about 4 cups / 1 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 2 red chilies, minced
• 3 cups / 750 mL cooked or canned black beans, drained and rinsed
• 2 cups / 500 mL peeled, chopped yams, cut into 1/2-inch / 1 cm dice
• 2 1/2 cups / 625 mL water
• 1/2 cup / 125 mL currants
• 1 tablespoon / 15 mL toasted ground cumin
• 1 tablespoon / 15 mL ground coriander
• 1/2 teaspoon / 2 mL cinnamon
• 1/2 teaspoon / 2 mL salt
• 1/4 cup / 60 mL chopped fresh cilantro or parsley (optional)
• 1 tablespoon / 15 mL lemon juice
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3 to 5 minutes, or until it becomes translucent.
2. Add the minced garlic and chilies to the pot and cook for another minute until fragrant.
3. Stir in the black beans, yams, water, currants, toasted cumin, coriander, cinnamon, and salt. Increase the heat and bring the mixture to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 to 30 minutes. The stew is ready when the yams are tender and can be easily pierced with a fork.
5. Remove from heat and stir in the fresh cilantro (or parsley) and lemon juice just before serving.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 382
• Protein: 15 g
• Fat: 5 g
• Carbohydrates: 74 g
• Dietary Fibre: 17 g
• Sodium: 255 mg
• Percentage of calories from: Protein 15%, Fat 11%, Carbohydrate 74%
Pro Tips
• For a deeper flavor, toast whole cumin seeds in a dry pan over medium heat for 1-2 minutes until fragrant, then grind them before adding to the stew.
• Control the heat by adjusting the number of red chilies. For a milder version, use only one chili or omit them entirely.
• Swap yams for sweet potatoes if that’s what you have on hand. Raisins or chopped dried apricots can also be used in place of currants.
• This stew tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 4 days.
FAQ
Q: Is this Moroccan stew a good source of plant-based protein
A: Yes, absolutely! The black beans are the protein powerhouse in this recipe, providing a substantial 15 grams of plant-based protein per serving. This makes the stew not only delicious but also incredibly filling and satisfying for a vegetarian diet.
Q: Can I substitute sweet potatoes for yams in this recipe
A: Definitely! Sweet potatoes are an excellent substitute for yams and work beautifully with the Moroccan spices. For other vegetarian-friendly swaps, you can use raisins instead of currants or even try chickpeas in place of black beans for a different texture.
Q: How can I store this black bean and yam stew for meal prep
A: This stew is perfect for vegetarian meal prep as the flavors deepen overnight. Store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, you can freeze it in a freezer-safe container for up to 3 months for a quick and easy future meal.
Q: What can I serve with this vegetarian stew to make it a complete meal
A: To make this a complete and hearty vegetarian feast, serve it over a bed of fluffy quinoa or couscous, both of which add extra protein and nutrients. A side of warm flatbread for dipping and a simple green salad also pair wonderfully with the rich flavors of the stew.
