Moroccan-Spiced Chicken and Chickpea Stew for $3.91 a Serving
A Moroccan chicken and chickpea stew with cumin, ginger, and cinnamon, built on protein and fibre for steadier blood sugar. Six servings at $3.91 each.
Ingredients
| olive oil | 15 ml |
| boneless, skinless chicken thighs, cut into bite-sized pieces | 700 g |
| yellow onion, diced | 1 |
| garlic, minced | 4 cloves |
| ground cumin | 10 ml |
| paprika | 10 ml |
| ground turmeric | 5 ml |
| ground ginger | 5 ml |
| ground cinnamon | 2 ml |
| chilli flakes (optional) | 1 ml |
| carrots, sliced into coins | 2 medium |
| diced tomatoes | 1 can (796 ml) |
| no-salt-added chicken broth | 500 ml |
| chickpeas, drained and rinsed | 1 can (540 ml) |
| zucchini, cut into half-moons | 1 |
| lemon | Juice of 1 |
| fresh cilantro, chopped | Half a bunch |
| salt and pepper | To taste |
Steps
- 1Brown the chicken. Heat the olive oil in a large pot or Dutch oven over medium-high heat, season the chicken with a pinch of salt and pepper, and brown it in two batches for about 4 minutes each, then move it to a plate.
- 2Soften the onion. Lower the heat to medium, add the onion, and cook for 5 minutes until soft, scraping up the browned bits from the bottom of the pot.
- 3Bloom the spices. Stir in the garlic, cumin, paprika, turmeric, ginger, cinnamon, and chilli flakes, and cook for 1 minute until fragrant.
- 4Build the broth. Add the carrots, diced tomatoes, and broth, return the chicken and its juices to the pot, and bring everything to a simmer.
- 5Simmer covered. Cover and simmer for 20 minutes, stirring once or twice.
- 6Add the chickpeas and zucchini. Simmer uncovered for 10 minutes, until the zucchini is tender and the stew has thickened slightly.
- 7Finish bright. Turn off the heat, stir in the lemon juice and most of the cilantro, taste and adjust the salt, and serve with the rest of the cilantro on top.
Roughly 29 grams of protein and about 6 grams of fibre per serving (estimates). Chickpeas are a low glycemic index food, and no-salt-added broth keeps the sodium in your control.
This is the stew for the nights when it is dark at five o'clock, and you want something that feels like effort without much actual effort. Tender chicken thighs, chickpeas, and a pile of vegetables simmer in a tomato broth warmed with cumin, paprika, ginger, and a whisper of cinnamon.
This chicken and chickpea stew feeds six for $23.44 in total, or $3.91 a serving at Food Basics prices recorded on November 10, 2026. It is built around protein and fibre, a pairing that helps keep blood sugar steadier after a meal, and it makes the whole house smell like a slow weekend.
Why is browning the chicken a step worth not skipping?
Browning the chicken in batches is what gives this stew its depth, because those dark bits stuck to the pot turn into the backbone of the sauce once the onions go in. Crowding the pot steams the meat instead, so give each batch room and a few undisturbed minutes.
The moment the spices hit the hot oil, the whole kitchen changes, warm and a little sweet from the cinnamon without tasting like dessert. After that, the pot mostly takes care of itself, and thighs stay juicy even if you lose track of time. Chicken breast works too, as long as you pull it a few minutes sooner.
What makes this stew good for steady blood sugar?
Each bowl pairs protein from the chicken with fibre from the chickpeas and vegetables, a combination that slows how quickly carbohydrates reach your bloodstream and supports steady blood sugar after the meal. Chickpeas sit on the low list of Diabetes Canada's glycemic index guide, and the carrots, zucchini, onion, and tomatoes fill the bowl without leaning on refined starch.
Using no-salt-added broth keeps the sodium in check, which matters for heart health, a big concern for anyone living with diabetes. If you cook this way often, our chana masala for steadier blood sugar and turkey and chickpea stuffed peppers follow the same idea.
What should you serve with it on a weeknight?
Deciding what to serve with it comes down to how much starch you want on the plate. Cauliflower rice keeps the meal lightest, while a small scoop of whole wheat couscous or barley adds more fibre and staying power.
If you like more heat, double the chilli flakes or stir in a spoonful of harissa at the end. A handful of spinach or chopped kale in the last two minutes is an easy way to sneak in more greens, and for another budget pot that leans on pulses, try our lentil cottage pie.
How long do the leftovers keep?
Leftovers keep in the fridge for 3 to 4 days, the window Health Canada gives for cooked dishes, and the stew freezes well for up to three months. Reheat each portion until it is steaming hot all the way through, to 74°C, and it honestly tastes better on day two, so this chicken and chickpea stew is a good one to make on Sunday.
Frequently asked questions
Can you use chicken breast instead of thighs?
Chicken breast works well in this recipe, though it dries out faster than thighs, so brown it the same way and add it back for only the last 10 to 15 minutes of simmering. Thighs stay juicier if you get distracted, which is why the recipe uses them. Either way, check that the chicken is cooked through before serving.
Can you make it in a slow cooker?
You can make it in a slow cooker. Brown the chicken and cook the onion and spices on the stove first, then move everything except the chickpeas, zucchini, lemon, and cilantro to the slow cooker. Cook on low for about six hours, stir in the chickpeas and zucchini for the last 30 minutes, then finish with lemon.
Does this stew fit a meal plan for blood sugar?
This chicken and chickpea stew pairs lean protein with fibre and non-starchy vegetables, a pattern that suits many diabetes meal plans, and chickpeas are a low-glycemic-index food. Portions and side dishes still matter, so a registered dietitian can help you decide how it fits your own targets, medications, and the foods you enjoy most.
Your next step
Managing blood sugar and not sure what your plate should look like? A registered dietitian can build an eating plan around your numbers and the foods you actually enjoy. The Medimap Health Hub has more recipes like this one, and you can find a dietitian near you.
Disclaimer: This article is for general information only and is not medical advice. It does not replace a conversation with a doctor or other qualified health professional who knows your history. If you think you are having a medical emergency, call 911 or go to the nearest emergency department.