
Moroccan Beef Stew
This Moroccan Beef Stew provides 26g protein and 653 calories per serving, offering substantial calories with moderate protein density for strength days. Batch-preps 6 servings in quick prep time on the stovetop, giving you flexible portions to pair with sides. Works for anyone structuring carb-cycling meals around training volume.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Beef Stew Meat(680g)
- •Yellow Onion
- •Ginger, Fresh Root
- •Garlic(8g)
- •Allspice, Ground(8g)
- •Cinnamon, Ground(8g)
- •Wine, Red, Table(240g)
- •Tomato Paste(85g)
- •Honey(15g)
- •Red pepper flakes(1g)
- •1/2 tsp salt ($0.02)
- •3 cups water ($0.00)
- •Apricots, Dried
- •Raisins, Seedless(60g)
- •Rice, Jasmine, White, Dry(360g)
Instructions
- 1Heat the olive oil in a large pot over medium-high heat until shimmering but not smoking. Add the beef and cook for 12–15 minutes, stirring occasionally, until well browned on all sides and the surface is dry.
- 2While the beef browns, dice the onion, peel and grate the fresh ginger root, and mince the garlic. Add these to the pot and cook for 5–7 minutes over medium-high heat, stirring occasionally, until the onion is softened and translucent.
- 3Add the ground allspice and ground cinnamon to the pot, stir constantly for 1 minute until fragrant, then pour in the red wine to deglaze the bottom, scraping up any browned bits with a wooden spoon.
- 4Add water, tomato paste, honey, red pepper flakes, and salt to taste. Stir well to dissolve the tomato paste. Bring to a boil over medium-high heat, then reduce to low heat, cover with a lid, and simmer for 45 minutes.
- 5While the stew simmers, cook the jasmine rice: combine the dry rice and water in a separate medium pot, bring to a rolling boil over high heat with the lid on, then immediately reduce to the lowest heat setting and simmer covered for 20 minutes. Remove from heat and let sit undisturbed until ready to serve.
- 6After the stew has simmered 45 minutes, roughly chop the dried apricots and add them to the pot along with the raisins. Simmer uncovered for 15–20 minutes over medium-low heat, stirring occasionally, until the liquid reduces and thickens slightly and the apricots are tender.
- 7Fluff the cooked rice with a fork. Divide the rice evenly into 6 airtight containers while hot, then ladle the stew over each portion, distributing the meat and fruit evenly. Cover and refrigerate.
Nutrition — Per Serving
653
calories
26g
protein
29g
fat
- Carbohydrates
- 65g
- Saturated fat
- 7.4g
- Sodium
- 96 mg
- Dietary fiber
- 3.2g
6 servings per batch · ~249g each
Macro data sourced from USDA FoodData Central
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How much protein does Moroccan Beef Stew have per serving?
Each serving provides 26g of protein and 653 calories, with 29g fat and 65g carbs. The macro spread makes this a balanced dinner that combines protein with substantial carbohydrate content.
How long does Moroccan Beef Stew take to prep?
Quick prep on the stovetop produces 6 servings, so you're creating multiple ready-to-eat dinners from one cooking cycle. This batch size works well for meal prepping half a week at once.
Is Moroccan Beef Stew good for muscle gain?
At 26g protein and 653 calories per serving, this stew is carbohydrate-forward, making it ideal for muscle gain phases where you need elevated calorie intake alongside protein. The 65g carbs support energy for training and muscle recovery.
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