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Moroccan Meatball Stew

Savory Moroccan Meatball Stew for Cozy Nights In

This comforting Moroccan Meatball Stew combines tender meatballs and eggplant in a vibrant tomato sauce, perfect for cozy nights.
Prep Time 30 minutes
Cook Time 45 minutes
Draining Time 30 minutes
Total Time 1 hour 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Moroccan
Calories: 450

Ingredients
  

For the Meatballs
  • 1 pound ground beef can be substituted with ground lamb, chicken, or plant-based alternatives
  • 1/2 cup panko use gluten-free breadcrumbs if needed
  • 1 large egg substitute with a flax egg for vegan option
For the Stew
  • 1 medium eggplant can substitute with zucchini
  • 1 large onion a shallot can be used for milder taste
  • 1 large yellow bell pepper can substitute with green or orange bell peppers
  • 1 large red bell pepper can mix with other bell pepper colors
  • 3 cloves garlic can use garlic powder if fresh is unavailable
  • 1 tablespoon Hungarian paprika can use smoked paprika for a twist
  • 1 teaspoon ground cumin coriander can be a nice alternative
  • 1 teaspoon ground turmeric omit if not on hand
  • 1/2 teaspoon cayenne pepper adjust according to spice preference
  • 28 ounce can crushed tomatoes can use diced tomatoes for chunkier sauce
  • 3/4 cup beef broth use vegetable broth for vegetarian option
  • to taste black pepper freshly ground is best
  • 1/4 cup fresh cilantro can substitute with parsley
For Serving
  • 2 cups cooked couscous, rice, or quinoa can use barley for a different twist

Equipment

  • large skillet
  • Oven
  • Mixing bowl
  • colander
  • Baking sheet
  • kitchen towel

Method
 

Step-by-Step Instructions
  1. Start by cubing the medium eggplant and placing it in a colander. Sprinkle salt evenly over the cubes, allowing them to drain for 30 minutes. Rinse the eggplant under cold water and pat dry.
  2. In a large skillet, heat 2 tablespoons of extra-virgin olive oil over medium-high heat. Add the chopped large onion and sauté for 5-6 minutes until translucent. Add yellow and red bell peppers, stirring until softened, about 3-4 minutes.
  3. Add the rinsed and dried eggplant to the skillet. Cook for 7-8 minutes, stirring frequently, until it is tender and browning slightly.
  4. Stir in minced garlic, Hungarian paprika, ground cumin, ground turmeric, and cayenne pepper. Cook for about 1 minute to bloom the spices. Add the crushed tomatoes and beef broth, bring to a simmer, then reduce heat and thicken for 15 minutes.
  5. While the sauce simmers, preheat your oven to 375°F. Combine the sautéed onion with ground beef, panko, and an egg in a mixing bowl. Season with salt and pepper and form into meatballs, placing on a baking sheet. Bake for 15-18 minutes until internal temperature is 165°F.
  6. Carefully transfer the baked meatballs into the simmering sauce. Gently stir to coat the meatballs, cover, and simmer for an additional 5-10 minutes.
  7. Serve the stew hot over a bed of cooked couscous, rice, or quinoa, and sprinkle freshly chopped cilantro on top.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 60gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 800mgPotassium: 900mgFiber: 10gSugar: 6gVitamin A: 800IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Watch the added salt when seasoning as both eggplant and meatballs are pre-salted. Adjust cayenne pepper based on spice tolerance.

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