Spiced Moroccan Chickpea Stew

Hearty Spiced Moroccan Chickpea Stew: A Vegan Delight for All Seasons

This vibrant dish that will transform your dining table into a flavorful escapade! Our Easy Moroccan Chickpea Stew melds the exotic spices of Morocco with the heartiness of chickpeas and vegetables, creating a vegan stew that’s not only comforting but also incredibly satisfying. Perfect for those seeking a nutritious meal without compromising on taste.

Moroccan Inspiration!

Our Moroccan Chickpea Stew is inspired by the rich culinary traditions of North Africa, where spices play a central role in transforming simple ingredients into extraordinary meals. This stew is designed for anyone seeking to explore global flavors while adhering to a vegan or gluten-free diet. It embodies the essence of Moroccan cooking, delivering a symphony of flavors in each spoonful.

Why You’ll Love It

• Richly Flavored: Each bite is infused with traditional spices like cumin, coriander, and cinnamon, offering a warm and inviting taste.
• Nutritionally Packed: Loaded with vegetables and chickpeas, this stew is high in fiber and protein, ensuring a filling meal that’s also good for you.
• Incredibly Versatile: Perfect over couscous, rice, or enjoyed on its own, this stew fits a variety of dining preferences and occasions.
• Simple and Accessible: Ready in just 50 minutes, this dish is ideal for a quick weeknight dinner or preparing ahead for the week.

Quick Grocery List

For the Stew Base:

• Olive oil, onion, garlic, ginger
• Fresh vegetables like carrots, celery, bell pepper, and zucchini
• Canned diced tomatoes and chickpeas

For the Moroccan Spice Blend:

• Ground cumin, coriander, turmeric, smoked paprika, and cinnamon

For Garnish:

• Fresh cilantro or parsley and lemon wedges

Things to Consider Before Preparing Your Meal

• Prep & Cook Time: Total time of 50 minutes.
• Equipment Checklist: Requires basic kitchen tools such as a large pot, wooden spoon, and cutting board.
• Dietary Adjustments: Completely vegan and gluten-free.
• Serving Size: Generously serves 4 individuals.
• General Notes: Enhance flavors by letting the stew sit before serving, allowing the spices to meld beautifully.

Easy Moroccan Chickpea Stew Recipe | Healthy Vegan Comfort Food with Spices

DifficultyEasy

Servings4

Prep time15 minutes

Cook time35 minutes

Total time50 minutes

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Ingredients

For the Stew Base:

• 2 tbsp olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 1-inch piece of fresh ginger, grated
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 (15 oz) can diced tomatoes
• 1 (15 oz) can chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1/2 cup canned coconut milk, (optional, for richness)
• 1/4 cup tomato paste

For the Moroccan Spice Blend:

• 1 tsp ground, cumin
• 1 tsp ground, coriander
• 1 tsp ground , turmeric
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 1/4 tsp cayenne pepper, (optional, for heat)
• Salt and pepper, to taste

For Garnish:

• Fresh cilantro or parsley, chopped
• Lemon , wedges
• Cooked couscous or rice, (optional)

Instructions:

• 1
  1. Heat the oil in a large pot or Dutch oven over medium heat. Add diced onions and sauté for 3-4 minutes until translucent.
  2. Stir in the garlic and ginger. Cook for 1 minute until fragrant.
  3. Add the carrots, celery, bell pepper, and zucchini. Cook for about 5-7 minutes until they begin to soften.
  4. Stir in the tomato paste and cook for another 2 minutes to enhance its flavor.
  5. Sprinkle in all the spices: cumin, coriander, turmeric, paprika, cinnamon, cayenne (if using), salt, and pepper. Stir to coat the vegetables evenly.
  6. Add the diced tomatoes, chickpeas, and vegetable broth. Bring to a boil.
  7. Reduce heat to a simmer, cover partially, and let cook for 20-25 minutes until the vegetables are tender.
  8. Stir in coconut milk for added creaminess (optional) and simmer for another 5 minutes.
  9. Taste and adjust seasoning as needed.
  10. Serve hot, garnished with fresh herbs and a squeeze of lemon. Pair with couscous, rice, or warm bread.

Equipment Used:

• Large pot or Dutch oven
• Wooden spoon or spatula
• Chef’s knife
• Cutting board
• Measuring spoons and cups

Recipe Notes & Variations:

General Notes:

• This stew tastes even better the next day as the spices continue to meld.
• Great for meal prep and batch cooking.

Substitutions:

• Use sweet potatoes instead of carrots for a sweeter flavor.
• Substitute kale or spinach for zucchini to add leafy greens.
• Swap coconut milk with oat milk or omit for a lighter version.

Variations:

• Add raisins or chopped apricots for a sweet-savory touch.
• Stir in a handful of cooked lentils for extra protein.
• Add a dash of harissa paste for a spicy North African twist.

Pro Tips:

• Toast the spices briefly in the oil to deepen their flavor.
•  Let the stew sit for a few minutes before serving to allow flavors to settle.
•  If using dry chickpeas, soak and cook them in advance for the best texture.

FAQs:

1. Can I freeze Moroccan chickpea stew? Yes! Let it cool completely and store in an airtight container. Freeze for up to 3 months.
2. Is this recipe gluten-free? Yes, it’s naturally gluten-free. Just make sure to pair it with gluten-free grains if needed.
3. Can I make this in a slow cooker? Absolutely. Sauté the aromatics first, then combine all ingredients in the slow cooker and cook on low for 6-7 hours.

Storage & Reheating:

• Store leftovers in the refrigerator in an airtight container for up to 5 days.
• Reheat on the stovetop over low heat or in the microwave until warmed through.
• Add a splash of water or broth when reheating to loosen the consistency.

Nutrition

Calories	320
Carbohydrates	45g
Cholesterol	0mg
Fat	12g
Fiber	11g
Protein	11g
Saturated Fat	4g
Sodium	540mg
Sugar	9g
Trans Fat	0g
Unsaturated Fat	8g

Substitutions

• Vegetable Variants: Swap in seasonal vegetables or use sweet potatoes instead of carrots for a different flavor profile.
• Protein Options: Add lentils or tofu to boost protein content.
• Dairy Alternatives: Replace coconut milk with almond or oat milk for a lighter version.

Variations

• Sweet and Savory Twist: Introduce raisins or apricots to balance the savory spices with a hint of sweetness.
• Extra Heat: Incorporate harissa paste for an authentic North African kick.
• Creamier Texture: Stir in peanut or almond butter towards the end of cooking for added richness.
• H3: Let’s Get Cooking

Pro Tips for Crafting the Perfect Stew:

• Spice Toasting: Briefly toast the spices in oil to unlock their full aroma and depth of flavor.
• Slow Simmer: Allow the stew to simmer gently, enhancing the integration of flavors and tenderizing the vegetables.
• Taste and Adjust: Always taste near the end of cooking to adjust seasoning, adding more spices or salt as necessary.

Art Of

Embracing the art of Moroccan cooking means understanding the balance between spice and subtlety. This stew teaches the technique of layering flavors, where each spice contributes to the dish’s overall harmony without overpowering the vegetables and chickpeas.

Tips and Variations

• Enhancing Base Flavors: Sauté onions until golden to form a flavorful foundation.
• Vegetable Prep: Cut vegetables uniformly to ensure even cooking.
• Final Adjustments: Before serving, a fresh squeeze of lemon can brighten the entire dish, adding a zesty finish.

Nutrition Breakdown (Per Serving)

• Calories: 320 – Ideal for a fulfilling main course.
• Carbohydrates: 45g – Provides energy through complex carbs from vegetables and chickpeas.
• Protein: 11g – Essential for body repair and muscle maintenance.
• Fat: 12g – Healthy fats primarily from olive oil, aiding in nutrient absorption.
• Fiber: 11g – Promotes digestive health and satiety.
• Sodium: 540mg – Manage intake if on a low-sodium diet.
• Sugar: 9g – Natural sugars from vegetables enhance the stew’s flavor.

Storing and Reheating

• Storage: Refrigerate leftovers in an airtight container for up to 5 days for optimal freshness.
• Reheating: Warm on the stove over medium heat, adding a splash of water or vegetable broth to maintain moisture.

Frequently Asked Questions (FAQ)

Q: How can I make this stew in a slow cooker?
A: Combine all ingredients in the slow cooker and set it to low for 6-7 hours for flavors to develop deeply.

Q: Is this stew suitable for freezing?
A: Yes, it freezes exceptionally well. Cool thoroughly and store in freezer-safe containers for up to 3 months.

Engage and Share

Have you tried this Moroccan Chickpea Stew? We’d love to hear about your experience and see your delicious creations! Share your tips, ask questions, or post your photos in the comments below. Let’s bring everyone to the table with this flavorful, healthful stew.

Looking for more soups and stews?

• Spiced Moroccan Lentil Soup
• Spicy Chorizo & White Cannellini Bean Soup
• Hearty Creamy Tuscan White Bean Soup