Description
A hearty and flavorful plant-based Moroccan chickpea stew, rich with aromatic vegetables and a blend of warm spices. This recipe is budget-friendly, nutritious, and perfect for weeknight dinners or meal prep, offering a taste of Moroccan cuisine.
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, chopped
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
- 1 can (14 oz / 400 g) diced tomatoes
- 4 cups (1 liter) vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground coriander
- Salt and black pepper, to taste
- 1 tablespoon tomato paste
- Juice of 1 lemon
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onion, carrot, celery, and red bell pepper. Sauté for 6–8 minutes, until softened and fragrant. Stir in garlic and cook for another minute.
- Sprinkle in cumin, paprika, turmeric, cinnamon, and coriander. Stir well to coat the vegetables evenly with these Moroccan chickpea stew spices.
- Add chickpeas, diced tomatoes, tomato paste, and vegetable broth. Stir everything together, scraping the bottom of the pot.
- Bring the mixture to a boil, then reduce heat to low. Cover and simmer gently for 30–35 minutes, stirring occasionally.
- Taste and season with salt, pepper, and lemon juice. Add cayenne pepper or chili flakes for more heat if desired.
- Ladle the Moroccan chickpea stew into bowls, garnish with fresh cilantro or parsley, and serve hot.
Notes
- For a creamier stew, mash some chickpeas before simmering.
- Simmer uncovered for the last 10 minutes for a thicker consistency.
- Adjust cinnamon or paprika amounts for milder flavor.
- Double the recipe and freeze half for future meals.
- If using dried chickpeas, soak overnight and cook until tender before adding.
- Add zucchini, eggplant, or sweet potatoes for extra heartiness.
- Serve with couscous, rice, flatbread, quinoa, or bulgur wheat.
- Add harissa paste or fresh chili peppers for a spicy version.
- Stir in coconut milk before serving for a creamy finish.
- Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
- Reheat on the stovetop, adding broth if needed.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Dinner, Stew
- Method: Stovetop
- Cuisine: Moroccan
Nutrition
- Serving Size: 1 serving (approx. 1/6 of recipe)
- Calories: 350 kcal
- Sugar: 8 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 15 g
- Protein: 15 g
- Cholesterol: 0 mg
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