WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
Moroccan Chickpea, Squash & Cavolo Nero Stew is a vibrant, plant-based dish packed with warming spices and nourishing ingredients. Combining tender chickpeas, naturally sweet squash, and earthy cavolo nero, this stew delivers a perfect balance of flavor and texture. Infused with aromatic spices like cumin, cinnamon, and paprika, it offers a comforting yet wholesome meal that is rich in fiber, naturally satisfying, and well-suited to a variety of healthy eating plans.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes (low-carb option if portioned carefully)
Cardiovascular risk patients
High-protein diet plans (with chickpeas or added protein)
Low-carb / calorie-controlled diets (adjust squash portion)
PCOS-friendly meal plans
Standard Portion (1 Serving – ~350g)
100g cooked chickpeas (or ½ cup canned, drained)
150g butternut squash, diced
100g cavolo nero (Tuscan kale), chopped
½ cup chopped onion (~60g)
1 garlic clove, minced
1 tsp olive oil
200ml low-sodium vegetable stock
1 tsp ground cumin
½ tsp ground cinnamon
½ tsp smoked paprika
1 tbsp chopped fresh coriander (cilantro)
Salt and black pepper to taste
Ingredients (1 Serving)
100g cooked chickpeas
150g diced butternut squash
100g cavolo nero, chopped
½ cup onion, chopped
1 garlic clove, minced
1 tsp olive oil
200ml low-sodium vegetable stock
1 tsp ground cumin
½ tsp ground cinnamon
½ tsp smoked paprika
1 tbsp fresh coriander
Salt and black pepper
Preparation
Preparation
Prep your ingredients: Peel and dice the butternut squash into roughly 2 cm cubes. Wash the cavolo nero thoroughly, remove tough stems, and roughly chop the leaves. Drain and rinse the chickpeas if using canned. Finely chop the onion and mince the garlic.
Heat the oil: In a large, heavy-bottomed pot, heat 1 tsp olive oil over medium heat. Once hot, add the chopped onion and sauté for 3–4 minutes until it becomes soft and translucent, stirring occasionally to prevent burning.
Add the garlic and spices: Stir in the minced garlic and cook for 30–60 seconds until fragrant. Immediately add 1 tsp ground cumin, ½ tsp ground cinnamon, and ½ tsp smoked paprika. Cook for 1–2 minutes, stirring constantly, to toast the spices and release their aromas—this deepens the stew’s flavor.
Cook the squash and chickpeas: Add the diced butternut squash and chickpeas to the pot. Pour in 200 ml low-sodium vegetable stock (or enough to just cover the vegetables). Stir well to combine. Bring to a gentle boil, then reduce the heat to a simmer. Cover partially with a lid and simmer for 15–20 minutes, stirring occasionally, until the squash is tender but not mushy.
Add the cavolo nero: Stir in the chopped cavolo nero. It will seem like a lot at first, but it wilts down significantly. Simmer uncovered for 5 more minutes until the leaves are tender but still bright green.
Season and finish: Taste the stew and season with salt and freshly ground black pepper. Stir in 1 tbsp chopped fresh coriander (cilantro) for freshness. Optionally, squeeze a little lemon juice over the top to brighten the flavors.
Serve: Ladle the stew into bowls while hot. It can be enjoyed on its own for a low-carb meal or paired with a small portion of whole grains like quinoa or brown rice for added carbohydrates.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount per Serving (Approx.) |
Calories | ~320 kcal |
Protein | 12–14 g |
Carbohydrates | 45–50 g |
Fat | 6–8 g |
Fiber | 10–12 g |
Weight Loss (~250 kcal)
Reduce chickpeas to 70g
Increase cavolo nero or other non-starchy vegetables
Prediabetes / Type 2 Diabetes
Keep portion of squash moderate
Focus on higher fibrous vegetables like kale
Avoid adding sweeteners
High Cholesterol
Use extra vegetables; chickpeas are already cholesterol-free
Avoid oil-heavy cooking; use ½ tsp olive oil
Hypertension
Use low-sodium stock
Season with herbs and spices instead of salt
High-Protein Diet Plan
Add 50g cooked chicken, turkey, or tofu
Protein increases to ~25–28g per serving