Ingredients with Measurements:
- 1 pound of chicken breast, cut into bite-sized pieces
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons of olive oil
- 1 teaspoon of cumin
- 1 teaspoon of paprika
- 1 teaspoon of turmeric
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1 can of diced tomatoes (14.5 ounces)
- 1 can of chickpeas, drained and rinsed (15 ounces)
- 1 cup of chicken broth
- 1 cup of chopped carrots
- 1 cup of chopped potatoes
- 1 cup of chopped bell peppers
- 1 cup of chopped moringa leaves
- 1 tablespoon of lemon juice
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onions and minced garlic, and sauté for 2-3 minutes until onions are translucent.
2. Add chicken breast pieces to the pot and cook until browned on all sides, about 5-7 minutes.
3. Add cumin, paprika, turmeric, salt, and black pepper to the pot and stir to coat the chicken and onions in the spices.
4. Add diced tomatoes, chickpeas, chicken broth, chopped carrots, chopped potatoes, and chopped bell peppers to the pot. Stir to combine all ingredients.
5. Bring the stew to a boil, then reduce heat to low and let simmer for 20-25 minutes until the vegetables are tender and the chicken is cooked through.
6. Add chopped moringa leaves and lemon juice to the pot and stir to combine. Let the stew simmer for an additional 5-10 minutes until the moringa leaves are wilted.
7. Serve hot and enjoy!
Time:
Preparation time: 15 minutes
Cooking time: 35-40 minutes
Temperature:
Medium heat for sautéing and boiling, low heat for simmering
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 300
Fat: 8g
Carbohydrates: 28g
Protein: 28g
Fiber: 8g
Sodium: 800mg
Substitutions for ingredients:
- Chicken breast can be substituted with boneless, skinless chicken thighs or tofu for a vegetarian option.
- Chickpeas can be substituted with white beans or lentils.
- Moringa leaves can be substituted with spinach or kale.
Variations:
- Add a can of coconut milk for a creamier stew.
- Add diced sweet potatoes or butternut squash for a sweeter flavor.
- Add a teaspoon of harissa or chili powder for a spicier stew.
Tips and Tricks:
- Make sure to chop all vegetables into bite-sized pieces for even cooking.
- If the stew is too thick, add more chicken broth or water to thin it out.
- Adjust the seasoning to your taste preferences by adding more or less salt, pepper, or spices.
Storage Instructions:
Store leftover stew in an airtight container in the refrigerator for up to 3-4 days.
Reheating Instructions:
Reheat the stew in a pot over medium heat until heated through, stirring occasionally.
Presentation Ideas:
Serve the stew in bowls and garnish with fresh moringa leaves or chopped cilantro.
Garnishes:
Fresh moringa leaves, chopped cilantro, or a dollop of plain Greek yogurt.
Pairings:
Serve the stew with a side of crusty bread or rice.
Suggested Side Dishes:
- Garlic naan bread
- Quinoa salad
- Roasted vegetables
Troubleshooting Advice:
- If the stew is too thin, let it simmer for a few more minutes to thicken.
- If the stew is too thick, add more chicken broth or water to thin it out.
Food Safety Advice:
- Make sure to cook the chicken to an internal temperature of 165°F to ensure it is fully cooked.
- Store leftover stew in the refrigerator within 2 hours of cooking.
Food History:
Moringa is a plant native to India and has been used for centuries in Ayurvedic medicine for its health benefits. It is also known as the "miracle tree" due to its high nutrient content.
Flavor Profiles:
This stew has a savory and slightly spicy flavor with a hint of sweetness from the vegetables.
Serving Suggestions:
Serve the stew as a main dish for lunch or dinner.
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Region: West African