This hearty, plant-based stew celebrates the vibrant flavors of autumn with Moroccan spices and seasonal vegetables. Chopped dried figs, freshly roasted almonds, and mint add layers of texture and sweetness, creating bold, authentic Moroccan flavor in every bite. It’s deeply nourishing—perfect for a cozy fall meal or part of a holiday dinner. Serve with cooked quinoa or rice and a fresh green salad for a complete, balanced meal.
Ingredients
2 tablespoons
extra virgin olive oil
1 large
onions
chopped
6 cloves
garlic
crushed
2 teaspoons
sea salt
2 teaspoons
curry powder
2 teaspoons
ground cardamom
½ teaspoons
black pepper
1 pinches
cayenne pepper
3 large
carrots
chopped
3 medium
red potatoes
chopped
1 large
delicata squash
seeded and chopped
½ cups
Zante currants
(optional)
2 cups
tomato sauce
2 cups
cooked
chickpeas
1 cups
water
Garnish
1 cups
raw almonds
roasted
½ cups
dried black mission figs
chopped
¼ cups
fresh mint
chopped
Nutrition Facts
Per serving Recipe serves 6
- Protein 13%
- Net carbs 51%
- Fat 37%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 486kcal
- Protein
- 14.5g
- Total Carbohydrates
- 73.3g
- Dietary Fiber
- 14.9g
- Net Carbs
- 58.5g
- Total Sugars
- 21.6g
- Sucrose
- 0.75g
- Glucose
- 9.1g
- Fructose
- 8.8g
- Galactose
- 0.02g
- Total Fat
- 18.7g
- Saturated Fat
- 2.1g
- Monounsaturated Fat
- 11.5g
- Polyunsaturated Fat
- 3.9g
- Sodium
- 785mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 28.8mg
- Thiamin (B1)
- 0.36mg
- Riboflavin (B2)
- 0.41mg
- Niacin (B3)
- 4mg
- Pantothenic Acid (B5)
- 1.2mg
- Vitamin B6
- 0.61mg
- Folate (B9)
- 154µg
- Choline
- 55.2mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 2.3mg
- Vitamin K1 (Phylloquinone)
- 14.3µg
Minerals
Minerals
- Calcium
- 198mg
- Iron
- 5.7mg
- Magnesium
- 168mg
- Phosphorus
- 343mg
- Potassium
- 1568mg
- Zinc
- 2.4mg
- Copper
- 0.83mg
- Manganese
- 1.9mg
- Selenium
- 4.4µg
- Fluoride
- 29µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.32g
- Isoleucine
- 0.51g
- Leucine
- 0.85g
- Lysine
- 0.65g
- Methionine
- 0.16g
- Phenylalanine
- 0.64g
- Threonine
- 0.47g
- Tryptophan
- 0.16g
- Valine
- 0.59g
Non-Essential Amino Acids
- Alanine
- 0.54g
- Arginine
- 1.2g
- Aspartic Acid
- 1.9g
- Cystine
- 0.19g
- Glutamic Acid
- 3.1g
- Glycine
- 0.57g
- Proline
- 0.64g
- Serine
- 0.58g
- Tyrosine
- 0.36g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 11.4g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.2g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 3.7g
Other
Carotenoids
- Alpha-Carotene
- 122µg
- Beta-Carotene
- 695µg
- Beta-Cryptoxanthin
- 2.6µg
- Lutein + Zeaxanthin
- 87.5µg
- Lycopene
- 11352µg
Plant Sterols (Phytosterols)
- Phytosterols
- 19.9mg
Other Compounds
- Betaine
- 1.2mg