Moroccan Chickpea Stew: A Flavorful and Hearty Plant-Based Delight
Moroccan Chickpea Stew brings together a vibrant mix of spices, vegetables, and protein-packed chickpeas for a meal that’s both comforting and exotic. Inspired by the rich culinary traditions of Morocco, this stew is a fragrant combination of cumin, coriander, paprika, and cinnamon, giving it a warm and aromatic flavor profile. Sweet potatoes, carrots, and tomatoes simmer together with chickpeas in a savory broth, creating a dish that is hearty, nutritious, and satisfying.
Perfect for chilly evenings, meal prep, or vegetarian dinners, Moroccan Chickpea Stew is a versatile recipe that works as a main course or a side. It’s naturally vegan, gluten-free, and packed with fiber and plant-based protein, making it a wholesome addition to any diet. Each spoonful offers layers of warmth and complexity, with just enough sweetness and spice to keep your taste buds engaged.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Chickpeas (cooked or canned) | 2 cups | 540 kcal |
| Onion, chopped | 1 medium | 44 kcal |
| Garlic, minced | 3 cloves | 13 kcal |
| Carrots, diced | 1 cup | 50 kcal |
| Sweet potatoes, diced | 1 cup | 114 kcal |
| Diced tomatoes (canned) | 1 cup | 80 kcal |
| Vegetable broth | 4 cups | 40 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Ground cumin | 1 tsp | 8 kcal |
| Ground coriander | 1 tsp | 6 kcal |
| Smoked paprika | 1 tsp | 6 kcal |
| Ground cinnamon | ½ tsp | 3 kcal |
| Turmeric | ½ tsp | 4 kcal |
| Salt & black pepper | To taste | 0 kcal |
| Fresh cilantro (garnish) | 2 tbsp | 2 kcal |
| Lemon juice | 1 tbsp | 4 kcal |
Step-by-Step Cooking Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté until soft and translucent.
- Stir in garlic and cook until fragrant.
- Add carrots and sweet potatoes, stirring to coat with oil and aromatics.
- Mix in cumin, coriander, paprika, cinnamon, and turmeric, toasting briefly to release their aroma.
- Add chickpeas, diced tomatoes, and vegetable broth. Stir to combine.
- Bring to a boil, then reduce heat and simmer for 25–30 minutes, until vegetables are tender.
- Season with salt, pepper, and lemon juice. Adjust spices to taste.
- Garnish with fresh cilantro and serve hot.
Tips for Customizing the Recipe
- Add bell peppers, zucchini, or spinach for extra vegetables.
- Increase spices like paprika or cayenne for more heat.
- Serve with couscous, quinoa, or rice for a complete meal.
- Add a drizzle of coconut milk for creaminess.
- Substitute chickpeas with white beans or lentils for variety.
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 320–350 kcal |
| Protein | 12–14 g |
| Fat | 12–15 g |
| Carbohydrates | 45–50 g |
| Fiber | 12–14 g |
Serving Suggestions
- Serve over steamed couscous, rice, or quinoa.
- Pair with warm flatbread or pita.
- Garnish with extra cilantro, toasted nuts, or a squeeze of fresh lemon.
- Add a side of roasted vegetables or a simple salad for a complete meal.
Moroccan Chickpea Stew: A Flavorful and Hearty Plant-Based Delight
4
servings10
minutes30
minutes320-350
kcalIngredients
IngredienttQuantitytApprox. Calories
Chickpeas (cooked or canned)t2 cupst540 kcal
Onion, choppedt1 mediumt44 kcal
Garlic, mincedt3 clovest13 kcal
Carrots, dicedt1 cupt50 kcal
Sweet potatoes, dicedt1 cupt114 kcal
Diced tomatoes (canned)t1 cupt80 kcal
Vegetable brotht4 cupst40 kcal
Olive oilt2 tbspt240 kcal
Ground cumint1 tspt8 kcal
Ground coriandert1 tspt6 kcal
Smoked paprikat1 tspt6 kcal
Ground cinnamont½ tspt3 kcal
Turmerict½ tspt4 kcal
Salt & black peppertTo tastet0 kcal
Fresh cilantro, choppedt2 tbspt2 kcal
Lemon juicet1 tbspt4 kcal
Directions
- Heat olive oil in a large pot over medium heat.
- Sauté onions until soft and translucent.
- Add garlic and cook until fragrant.
- Stir in carrots and sweet potatoes.
- Mix in cumin, coriander, paprika, cinnamon, and turmeric; toast briefly.
- Add chickpeas, diced tomatoes, and vegetable broth. Stir well.
- Bring to a boil, then reduce heat and simmer 25–30 minutes, until vegetables are tender.
- Season with salt, pepper, and lemon juice. Adjust spices to taste.
- Garnish with fresh cilantro and serve hot.
Recipe Video
Notes
- Chickpeas: Canned chickpeas are convenient; rinse and drain before using. Homemade cooked chickpeas work too.
Vegetables: Sweet potatoes and carrots are classic, but bell peppers, zucchini, or spinach can be added for variety.
FAQs
1. What is Moroccan Chickpea Stew?
Moroccan Chickpea Stew is a hearty, plant-based stew made with chickpeas, vegetables, and aromatic Moroccan spices like cumin, coriander, paprika, and cinnamon. It’s vegan, gluten-free, and full of flavor.
2. Can I use canned chickpeas?
Yes! Canned chickpeas are convenient and work perfectly. Just drain and rinse them before adding to the stew.
3. Is this stew spicy?
The spice level is mild by default, but you can add cayenne pepper or extra paprika for more heat.
4. Can I make this stew ahead of time?
Yes! The flavors actually deepen if you prepare it a day ahead. Store in the refrigerator in an airtight container for 2–3 days.
5. Can I freeze Moroccan Chickpea Stew?
Absolutely. Freeze in a freezer-safe container for up to 2 months. Reheat gently on the stove, adding a splash of water or broth if needed.
Conclusion
Moroccan Chickpea Stew is a vibrant, hearty, and flavorful dish that brings the taste of Morocco to your table. Easy to prepare, naturally vegan, and full of nutritious ingredients, it’s perfect for family dinners, meal prep, or cozy weeknight meals. With aromatic spices, tender vegetables, and protein-rich chickpeas, this stew offers a comforting yet exotic dining experience. Once you try it, it’s sure to become a regular in your plant-based recipe rotation.
