Crispy Sumac Chicken

This dish is from my cookbook Dr Rupy COOKS. In my household, we see this as a bit of a luxury dish. I’m mostly plant-based, but sometimes you just cr...This dish is from my cookbook Dr Rupy COOKS. In my household, we see this as a bit of a luxury dish. I’m mostly plant-based, but sometimes you just crave the delicious flavour of roasted chicken with the amalgamation of molasses, earthy warming spices and tangy sumac. The vegetables cook down into a stew, with the flavours from the marinade adding all the elements you need to make this wonderful dish. Read more This dish is from my cookbook Dr Rupy COOKS. In my household, we see this as a bit of a luxury dish. I’m mostly plant-based, but sometimes you just crave the delicious flavour of roasted chicken with the amalgamation of molasses, earthy warming spices and tangy sumac. The vegetables cook down into a stew, with the flavours from the marinade adding all the elements you need to make this wonderful dish. This dish is from my cookbook Dr Rupy COOKS. In my household, we see this as a bit of a luxury dish. I’m mostly plant-based, but sometimes you just crave the delicious flavour of roasted chicken with the amalgamation of molasses, earthy warming spices and tangy sumac. The vegetables cook down into a stew, with the flavours from the marinade adding all the elements you need to make this wonderful dish.

Prep time
15 mins
Cook time
50 mins
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

55g
Protein
877kcal
Calories
52g
Total Fat
50g
Carbs
18g
Sugars
19g
Fibre
214mg
Calcium
16%
 
7mg
Iron
39%
 
176mg
Magnesium
42%
 
2068mg
Potassium
44%
 
267mg
Sodium
12%
 
1mg
Vitamin B1
83%
 
1.2mcg
Vitamin B12
50%
 
1.2mcg
Vitamin D
6%
 
7.5mg
Vitamin E
50%
 
156mcg
Vitamin B9
39%
 
197mcg
Vitamin A
22%
 
35mg
Vitamin C
39%
 
3.9mg
Zinc
35%
 
59mcg
Vitamin K
49%
 
0.7mg
Copper
78%
 
0.9mg
Vitamin B2
69%
 
18.8mg
Vitamin B3
118%
 
1.6mg
Vitamin B6
94%
 
674mg
Phosphorus
54%
 
Protein: 55g; Calories: 877kcal; Total Fat: 52g; Carbs: 50g; Sugars: 18g; Fibre: 19g; Calcium: 214mg (16%); Iron: 7mg (39%); Magnesium: 176mg (42%); Potassium: 2068mg (44%); Sodium: 267mg (12%); Vitamin B1: 1mg (83%); Vitamin B12: 1.2mcg (50%); Vitamin D: 1.2mcg (6%); Vitamin E: 7.5mg (50%); Vitamin B9: 156mcg (39%); Vitamin A: 197mcg (22%); Vitamin C: 35mg (39%); Zinc: 3.9mg (35%); Vitamin K: 59mcg (49%); Copper: 0.7mg (78%); Vitamin B2: 0.9mg (69%); Vitamin B3: 18.8mg (118%); Vitamin B6: 1.6mg (94%); Phosphorus: 674mg (54%)
Show more
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains

Ingredients

Serves 2
For the marinade
sumac
coriander seeds
freshly ground
freshly ground
cinnamon (ground)
red chilli flakes
garlic cloves
finely grated
Swaps: sherry vinegar
pomegranate molasses
Swaps: date syrup
For the chicken
chicken thigh
skin-on, bone-in
red onion
cut into wedges
celery
cut into thick chunks
halved
chickpeas (can)
drained and rinsed
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Method

1. Gather and prepare your ingredients. Preheat the oven to 220°C/200°C fan.

2. Mix the marinade ingredients together in a bowl with salt and pepper to taste. Thoroughly coat the chicken thighs in the
marinade and leave for at least 10 minutes (but the longer you leave the chicken in the marinade, the better.)

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