Moroccan chicken stew with chickpeas
This Moroccan chicken stew with chickpeas is a perfect recipe for meal prepping, as the flavors only get better when they settle a little. Serve with couscous for dinner and add to a lunch box with some salad the next day.
Still leftovers? Add some good stock, cooking cream and your Moroccan chicken stew becomes a good recipe for chicken soup!
This dish is 3 in 1, how awesome is that?
The combination of spices, vegetables, chickpeas, and lean proteins makes this chicken stew with chickpeas and Moroccan flavors a perfect meal for microbiome health – feeding all the good guys in your gut microbiome.
BONUS: it freezes well, too!
Ingredients: Moroccan chicken stew with chickpeas
- 2 tablespoons olive oil
- 1 kilo chicken filets, cut into bite-size pieces
- 1 large onion (or two small), finely chopped
- 1 red pepper, finely chopped
- 3 carrots, peeled and finely chopped
- 1 zucchini, finely chopped
- 4-5 garlic cloves, minced
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon cayenne pepper
- 1 cinnamon stick
- 1 pack chickpeas, 200g, drained and rinsed (you can double this if you like)
- 2 cans diced tomatoes, 400 g each (regular or cherry tomatoes)
- 7 dl vegetable stock
- 1 tablespoon sugar
- Optional: salt and black pepper to taste
- Fresh coriander or parsley, chopped, for garnish
- Couscous, prepared according to the instructions on the pack.
Scroll down for method!
Why adding spices can improve your gut health!
Certain spices can be beneficial for gut microbiome health, according to research. In addition to adding awesome flavor, these are some favorites in Moroccan food:
- Turmeric, particularly its active compound curcumin, is linked to potential health benefits, including effects on the gut microbiome health and anti-inflammatory properties.
- Garlic may protect against the common cold, help lower blood pressure, and reduce cholesterol levels research suggest.
- Cinnamon has been associated with several potential benefits for gut health. It is believed to have antimicrobial properties that can help combat harmful bacteria in the gut, promoting a healthy gut microbiome. Additionally, preliminary research suggests that cinnamon helps support the optimal environment for “friendly” gut bacteria to thrive, while suppressing the growth of “unfriendly” bacteria.
“There are plenty of reasons to add warming cinnamon to your diet. It’s high in antioxidants, which may help protect against disease, inflammation and ageing. What’s more, it may improve gut health, dental hygiene, reduce cholesterol levels and lower blood pressure.”
BBC GOOD FOOD *note that more studies are needed into some of the benefits.
Method
Moroccan chicken stew with chickpeas
- In a large pot, heat olive oil on medium temperature and sauté the onion until a little soft
- Add garlic, chickpeas, and carrots, cook for a few minutes so they soften a little
- Add red pepper, zucchini, all the ground spices and cayenne – stir to combine
- Add chicken and stir so that everything is well covered in spices
- Pour in the tomatoes and stock, add sugar and the cinnamon stick – stir to blend
- Turn down the heat and let simmer on low heat for about an hour, until chicken is cooked through, and all the vegetables are soft
- Optional: salt and black pepper to taste
- Serve with couscous and chopped coriander / parsley
Why chickpeas are good for gut microbiome health
Chickpeas are often found in Moroccan food recipes. They are not just budget-friendly, but comes with awesome health benefits too. Especially important is that they are high in fiber, especially soluble fiber, which can increase the number of healthy bacteria in the gut – which you want.
Also, the soluble fiber can help prevent the overgrowth of unhealthy bacteria, which is linked to a reduced risk of digestive conditions such as irritable bowel syndrome and colon cancer.
In summary, this chicken stew with chickpeas and Moroccan flavors is a one-pot meal that will not just feed a crowd, but also support gut microbiome health.
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