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Moroccan Veggie Stew

Well hey there!

It has been a HOT MINUTE since my last post...but if you've been following me on socials for a bit of time you'll know that August and the first half of this month has been an absolute whirlwind to say the least!

I was in my last month of work at the day job, which was just NUTS with tying up loose ends before I left for vacation/early maternity leave.

And as soon as I left, I kicked it into high gear to launch my second live round of The FitMama Method, put together the Fall into Fitness Challenge for The FitMama Movement FB group, all while supporting my 1:1 clients, Aiden starting kindergarten, managing a household and trying to prepare for baby's arrival in a few short weeks... 🤪

So yeah, blog took a bit of a back burner....but I'm baaaack! And it feels SO good to share another healthy recipe with you!

This is one of my old-time faves, it's just one of the 140+ recipes inside The FitMama Method meal plans, and an absolute staple in our house for Meatless Mondays.

And with baby on the way, I knew I wanted to whip up a BIG batch of this tasty stew and freeze for when I'll be exhausted with an infant and having zero desire to cook for the family😴😵

So I'm starting early with the batch cook + freeze process, so I have a decent collection of meals to just pull and thaw. However, I'm quickly realizing that a second freezer MAY have to be another investment....I mean, can I honestly call myself a suburban housewife without a second fridge/freezer in my garage, right?!

To be determined.....

OK let's get to the yumminess! I hope you enjoy this stew as much as we do, and if you make it be sure to leave a comment below - I read everything and I am always looking for ways to improve my recipes and save you TIME!

TIA and happy cooking!


Moroccan Veggie Stew

Prep Time: 20 min | Cook Time: 30 min | Total Time: 50 min

Servings : 8-10


  • 2 tablespoons extra-virgin olive oil

  • 1 onion, chopped

  • 4 cloves garlic, minced

  • 1 large zucchini, chopped

  • 2 sweet potatoes, peeled & chopped small

  • 4 medium carrots, peeled & chopped

  • 4 celery stalks, chopped

  • 2-800ml can diced tomatoes

  • 1-540ml can lentils

  • 1-540ml can chickpeas

  • 1 litre vegetable broth

  • 5 teaspoons Moroccan spices

  • 2 tablespoons flour + 4 tablespoons COLD water

  • 1 1/2 cups quick-cook brown rice

  • 5% sour cream

  • fresh cilantro (garnish)

Moroccan Spice Mix:

  • 4 teaspoons salt

  • 4 teaspoons cinnamon

  • 4 teaspoons ground coriander

  • 4 teaspoons cumin

  • 2 teaspoons cloves

  • 2 teaspoons nutmeg

  • 1 teaspoon turmeric

  • 1 teaspoon curry


  1. Measure and add the Moroccan spices to a small mason jar, close the lid, and shake to combine. Set aside.

  2. In medium-sized pot, place brown rice with 3 cups water over high heat. Bring it to a boil, then reduce heat to simmer. Stir it occasionally until all the water has been absorbed and rice fluffs with a fork.

  3. In a large pot over medium heat, add olive oil, onions and garlic and cook until translucent.

  4. Add in the sweet potato, zucchini, carrots and celery, and sauté for a few minutes. Add 5 teaspoons of the spices, and sauté another 5 minutes.

  5. Add the vegetable broth, diced tomatoes, lentils and chickpeas and bring it to a boil. Then reduce the heat and let it simmer for 20 minutes.

  6. In a small bowl, add the flour and cold water, and make a paste. Add it to the stew and stir well. This should thicken it.

  7. Make your bowl: 1 cupped handful rice, 2 ladles/cupped handfuls stew, 1 tablespoon sour cream and a sprig of cilantro for garnish.


  • MAKE IT KID-FRIENDLY: Use a high-speed blender and blend up a portion into a puree for kiddos

  • MAKE IT DAIRY-FREE + VEGAN: omit the sour cream OR use a dairy-free alternative.

  • FREEZE YOUR LEFTOVERS: if you don't need as much of this stew, or have no desire to eat the same thing twice this week, you can easily freeze this. Be sure to wait until it's cooled, place into a freezer-safe container, and leave a bit of air between the container and lid. Place a date sticker on the lid and ensure you eat it within 3 months.

  • SWAP YOUR GRAINS: you can easily swap brown rice for couscous or quinoa here.

  • WEIGHT/FAT LOSS GOAL: have 1/2 cupped handful rice/grain, with 1-1.5 cupped handfuls stew, 1 teaspoon sour cream, and fresh cilantro on top.


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