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Moroccan beef and apricot stew

Hearty beef is softened with spice and fruit and served spooned over rice or couscous for a perfect cold night supper
Beef stew with zucchini and apricots
6 servings / 2 hours 30 min 

Prep 15 min / Cook 2 hours 15 min 

Ingredients 
  • 2 tsp (10 mL) canola oil
  • 2 lb (1 kg) lean stewing beef, visible fat removed
  • 1 1/2 tsp (7 mL) each ground cumin and ground coriander
  • 1/4 tsp (1 mL) fresh ground pepper
  • 2 onions, chopped
  • 3 cloves garlic, minced
  • 2 tbsp (25 mL) minced fresh ginger
  • 1 hot chili pepper, seeded and minced
  • 1 1/2 cups (375 mL) sodium reduced beef or vegetable broth or water 
  • 12 dried apricots, halved
  • 2 zucchini, chopped
     
Directions 
  1. Toss beef with cumin, coriander and pepper.
  2. In a shallow Dutch oven, heat oil over medium high heat and brown beef.  
  3. Stir in onions, garlic, ginger and chili pepper and cook, stirring for about 5 minutes or until onions have softened. Add broth; bring to a simmer and cover and cook for 1 1/2 hours. Stir in apricots and cook for about 30 minutes or until beef is very tender.
  4. Uncover and stir in zucchini; cover and cook for about 15 minutes or until zucchini is tender.
Nutritional info per serving (1 of 6) 
  • Calories 330
  • Protein 36 g 
  • Total fat 12 g 
    Saturated fat 4.5 g 
    Cholesterol 80 mg 
  • Carbohydrates 18 g 
    Fibre 3 g 
    Sugars 12 g 
    Added sugars 0 g 
  • Sodium 260 mg 
  • Potassium 980 mg 

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2017.