Filed Under: Beef, Dinner, simmer, Under 20 Mins

Tomato Moroccan Stew

A hearty beef stew, also perfect for reheating as a healthy lunch. Health Check Approved

April 8th, 2012

Recipe courtesy of www.newscanada.com
For this and other great recipes, visit Heinz Canada

Servings
6
Prep Time
20 minutes
Cook Time
1 hour
Ingredients
  • 2 tablespoons olive oil
  • 1 pound extra-lean stewing beef
  • 1 tablespoon all purpose flour
  • 1 small onion, chopped
  • 1 carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 2 teaspoons each ground cinnamon, coriander and cumin
  • ½ teaspoon pepper
  • 2 cups Heinz tomato juice
  • ½ cup each orange juice and beef broth
  • 2 cups cubed butternut squash
  • 1 can chickpeas, drained and rinsed
  • 1 teaspoon finely grated orange peel (optional)
  • Whole wheat couscous (optional)
Directions
  1. Heat half of the oil in a Dutch oven over medium to high heat. Toss the beef cubes with the flour and cook, in batches and turning as necessary until browned all over. Reserve.

  2. Add the remaining oil to the pan and reduce the heat to medium. Add the onion and carrots; cook until softened, about 5 to 7 minutes. Stir in the garlic, cinnamon, coriander, cumin and pepper, cook until fragrant, about 30 seconds. Stir in the tomato juice, orange juice and beef broth; scrape up any cooked on bits and bring to a boil. Stir in the reserved beef and reduce the heat to medium low. Simmer covered for 30 minutes.

  3. Stir in the squash and chickpeas and simmer uncovered, stirring occasionally for 15 to 20 minutes or until meat and squash are tender and sauce is thickened. Stir in orange peel (if using) and serve with whole wheat couscous.

Nutrients Per Serving

278 g calories, 19 g protein, 33 carbs, 5 fibre, 9 g fat. Excellent source of vitamin A and zinc. Good source of niacin, vitamins C & E, folate, and iron.

Tomato Moroccan Stew

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