One pan Moroccan dinner
This delicious, one pan meal is super simple to make and so, so tasty.
- 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
- 1 onion/s -roughly chopped
- 2 clove/s garlic -chopped
- 425 g can chickpeas -drained and rinsed
- 680 g tomato passata (puree)
- 2 carrot/s -peeled and roughly diced
- 2 stick/s celery -chopped
- 1 zucchini/s -diced (or grated for fussy people)
- 1 red capsicum/s -diced
- 75 g peas (½ cup) fresh or frozen
- 2 tsp ground cumin
- 1 cinnamon quill
- 1 tsp ground coriander
- 1 lemon/s -zest (peel off a few strips with your peeler)
- Chilli flakes -to taste
- Sea salt and freshly ground black pepper -to taste
- ¼ bunch/s fresh parsley leaves
- 1 lemon/s -juice
Preheat your oven to 150℃/300℉ (fan-forced).
Use either an oven proof deep pan (with a lid) or a casserole dish.
On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients.
Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time. *
Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.
This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
Serve with brown rice or mashed potato.
Vegetarian and vegan
Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.
Serve on mashed potato or sweet potato.
Leave out the chickpeas.
Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes.
replace the onion with a small bulb fennel, diced
Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).
Time saving tip
If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked. I have even pre-cooked this the day before and just reheated it prior to eating.
I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.
I welcome you feedback! Please comment, ask questions or make suggestions of your own below.