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+ servings
Moroccan Meatball Stew

Savor the Richness of Moroccan Meatball Stew Tonight

Enjoy a flavorful escape with Moroccan Meatball Stew, where spiced meatballs meet a vibrant blend of vegetables in a rich sauce.
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Moroccan
Calories: 450

Ingredients
  

For the Stew Base
  • 1 medium Eggplant Substitution: zucchini or mushrooms work well if eggplant isn’t available.
  • 1 teaspoon Salt Be mindful of the quantities.
  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 medium Onion
  • 1 medium Yellow Bell Pepper Any color bell pepper can be used instead.
  • 1 medium Red Bell Pepper
  • 3 cloves Garlic Minced.
  • 1 tablespoon Hungarian Paprika
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Ground Turmeric
  • 1 teaspoon Cayenne Pepper Adjust according to your taste preference.
  • 1 can Crushed Tomatoes
  • 2 cups Beef Broth Substitution: vegetable broth for a vegetarian version.
  • 1 to taste Freshly Ground Black Pepper For seasoning.
For the Meatballs
  • 1 cup Panko Substitution: breadcrumbs can be used if panko is unavailable.
  • 1 large Egg Beaten.
  • 1 pound Ground Beef, Lamb, Chicken, or Plant-Based Substitute Your main protein source.
For the Garnish
  • 1 handful Fresh Cilantro Chopped.

Equipment

  • Large pot
  • Mixing bowl
  • Baking Sheet
  • Colander
  • Knife
  • Cutting board

Method
 

Step-by-Step Instructions
  1. Begin by chopping the eggplant into bite-sized cubes and placing them in a colander. Generously sprinkle salt over the eggplant and allow it to drain for approximately 30 minutes.
  2. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add one diced onion and sauté for 5-7 minutes until translucent. Then, stir in one yellow and one red bell pepper, cooking for an additional 4-5 minutes.
  3. Incorporate the drained eggplant into the pot and cook for another 5 minutes until tender.
  4. Add 3 minced garlic cloves, 1 tablespoon of paprika, 1 teaspoon of cumin, 1 teaspoon of turmeric, and a dash of cayenne pepper, stirring for 1-2 minutes.
  5. Pour in one can of crushed tomatoes and 2 cups of beef broth, simmer for 15 minutes, stirring occasionally.
  6. Preheat oven to 375°F (190°C). In a large mixing bowl, combine the onion mixture, 1 cup of panko, 1 beaten egg, and your choice of ground protein. Mix well and shape into meatballs.
  7. Place meatballs on a parchment-lined baking sheet and bake for 15-18 minutes until golden-brown and reaching an internal temperature of 165°F (74°C).
  8. Gently transfer the meatballs to the simmering sauce, stir to coat, adjust seasoning, and simmer for 5-10 minutes.
  9. Garnish with chopped cilantro. Serve warm with couscous, rice, or quinoa.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 85mgSodium: 800mgPotassium: 700mgFiber: 8gSugar: 7gVitamin A: 1000IUVitamin C: 80mgCalcium: 80mgIron: 4mg

Notes

Ensure you salt the eggplant to prevent a soggy stew. Adjust cayenne pepper for desired spice level.

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