Moroccan Chickpea Stew

This Moroccan chickpea stew is simple, hearty, comforting, and loaded with veggies and warming spices for a truly delicious and satisfying gluten-free, meat-free meal!

One-Pot Moroccan Chickpea Stew

Straight out of my new cookbook Simple and Delicious Vegan, this Moroccan chickpea stew combines protein-dense chickpeas and lentils with hearty potatoes and carrots in a sauce seasoned with classic Moroccan spices like cinnamon, cumin, and turmeric. It’s truly a perfect case of budget-friendly, simple ingredients leading to BIG flavors.

Along with tasting great, this Moroccan stew recipe is simple to prepare and can be made on the stove or in a crockpot. It’s a cozy, hearty, comforting, and simple yet healthy, fiber and protein-dense meal perfect for entertaining. Did I mention that it’s meal-prep and freezer-friendly, too?!

Looking for more hearty vegan stew inspiration? Try hearty lentil stew, easy veggie stew, or Hungarian goulash.

The Ingredients and Substitutes

Rely on simple pantry staples to pull together this Moroccan stew recipe.

• • Olive oil: Or another neutral cooking oil, like avocado oil.
  • Aromatics: Garlic cloves and onion make a deeper, more complex stew base.
  • Tomatoes: I use canned diced tomatoes (low-sodium if preferred) and tomato paste.
  • Vegetable broth: Use high-quality, rich veg stock (reduced sodium if preferred).
  • Potatoes: I used sweet potatoes (optional butternut squash) and regular potatoes (waxy potatoes hold their shape best).
  • Carrots: Make sure they’re fresh.
  • Red lentils: Dried red lentils produce the preferred texture with fiber and protein.
  • Chickpeas: For ease, use canned chickpeas (regular or reduced sodium). White beans, like cannellini or butter beans, will also work.
  • Fresh herbs: Optionally use some parsley or cilantro to garnish.
  • Dried apricots: (Optional) The sweetness of the fruit complements the savory stew flavors well. Raisins, sultanas, or chopped dates would work, too.

• Dried spices: The list might seem a little long, but just 8 simple pantry spices are all you need to create this truly impressive, complex Middle Eastern chickpea recipe.
  • Ground cumin
  • Ground coriander
  • Ground cinnamon
  • Turmeric
  • Allspice
  • Sea salt & black pepper (to taste)
  • Red pepper flakes (to taste – or some cayenne pepper)

Optional add-ins and recipe variations

• Other veg: Bulk up the vegetable stew with zucchini, eggplant, peppers, spinach, etc.
• Harissa: Add some harissa paste or powder for extra heat and complex depth.
• Other spices: Add depth with ground ginger, smoked paprika, and/or Ras-el-hanout.
• Sweetener: If the tomatoes are very acidic, add a little maple syrup/brown sugar, etc.
• Coconut milk: Add a little towards the end for extra creamy richness.
• Preserved lemon: Finely chopped to add tangy, somewhat bitter brightness.

Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.

How to Make Moroccan Chickpea Stew

• First, peel and dice the onion and mince the garlic. Meanwhile, heat the olive oil in a large, heavy-based saucepan over medium heat.
• Once hot, add the onion and sauté until soft (4-5 minutes). Meanwhile, peel and slice the carrots and dice the potatoes into ½-inch cubes.

• Stir in the garlic and all the dry spices and sauté until fragrant (1-2 minutes).
• Add the diced tomatoes and vegetable broth and stir well. Then add the potatoes, carrots, and dried lentils and stir again.
• Bring to a boil, then immediately reduce to medium-low and simmer for 20 minutes.
• Add the chickpeas and tomato paste and continue to simmer for 5-10 minutes or until the potatoes are tender. If using, add the chopped dried apricots now.
• Try it and adjust any of the seasonings to taste.

For a thicker stew, add more tomato paste OR combine ½ tbsp cornstarch with 1 tbsp water into a slurry and stir into the stew, increasing the heat and stirring constantly.

Serving Suggestions

Enjoy a bowl of this hearty and delicious Moroccan stew either alone or made heartier with:

• Toppings: Like a dollop of yogurt or some toasted almonds/pine nuts.
• Bread: A piece of crusty bread, garlic bread, OR flatbread like naan or pita bread.
• Grains: i.e., fluffy rice, couscous, or quinoa.
• Vegetables: Roasted or steamed broccoli, cauliflower, bell pepper, green beans, etc.
• Pickled veg: Like cucumbers, red onions, or radishes for a tangy, refreshing addition.
• Salad: Create a fresh contrast with a simple leafy green side salad.

Storage Instructions

Store: Once cooled, store leftover Moroccan chickpea stew in an airtight container in the fridge for 3-4 days. It will taste even better on day two (and beyond).

Freeze: Store the chickpea stew in freezer-safe containers, a silicone muffin mold, or Ziplock bags for up to 3 months. Thaw in the fridge overnight before reheating.

Reheat: Heat the chickpea vegetable stew on the stovetop or microwave (in 30-second increments, stirring in between) until hot. Add extra water or broth if preferred.

FAQs

Can I use other lentils?

Red lentils work best for this stew as they break down as they cook for the thicker, creamier texture we’re looking for. If you want to use canned brown or green lentils, blending a portion may work best.

Can I make a slow cooker Moroccan chickpea stew?

Complete the first three steps as written, then transfer everything from the pan to a crockpot and cook on HIGH for 3-4 hours or LOW for 6-7 hours. For a thicker stew, remove the lid in the last 45-60 minutes.

Recipe Top Tips

• Bloom the spices: Don’t skip the step where you sauté the spices until fragrant. This is called ‘blooming’ or ‘tempering’ the spices and really helps to bring out their flavor.
• To adjust the consistency: For a thinner stew, add more broth/water. For a thicker stew, either simmer it for longer, add more tomato paste, or some cornstarch slurry.
• Adjust the spices to taste: Taste it towards the end and adjust any of the spices/seasonings to your liking.

More Vegan Chickpea Recipes

• Creamy eggplant chickpea curry
• Garlic broccoli chickpea stir-fry
• Pasta with chickpeas
• Vegan shakshuka with chickpeas
• Buffalo chickpea taquitos
• Quinoa chickpea salad

You may also enjoy browsing this list of 33 vegan chickpea recipes!

If you try this vegan Moroccan chickpea stew recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.

Moroccan Chickpea Stew

Author: Michaela Vais

This Moroccan chickpea stew is simple, hearty, comforting, and loaded with veggies and warming spices for a truly delicious and satisfying gluten-free, meat-free meal!

5 from 3 votes

Servings 4

Prep 20 minutes mins

Cook 30 minutes mins

Total 50 minutes mins

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Ingredients

 

1x2x3x

• ▢ 1 Tbsp olive oil
• ▢ 1 large (125 g) onion diced
• ▢ 3 cloves of garlic minced
• ▢ 1 can (425 g) diced tomatoes
• ▢ 3 ⅓ cups (800 ml) (low-sodium) vegetable broth or more if needed
• ▢ 1 large (375 g) sweet potato peeled and diced
• ▢ 2 medium (400 g) potatoes peeled and diced
• ▢ 2 medium (170 g) carrots chopped
• ▢ ½ cup (90 g) red dried lentils rinsed
• ▢ 1 can (425 g) chickpeas drained
• ▢ 1 Tbsp tomato paste
• ▢ Fresh parsley or cilantro to garnish
• ▢ 4 dried apricots finely chopped (optional)

Dried Spices:

• ▢ 1 tsp ground cumin
• ▢ 1 tsp ground coriander
• ▢ 1 tsp ground cinnamon
• ▢ ¼ tsp ground turmeric
• ▢ ⅛ tsp ground allspice
• ▢ Salt and pepper to taste
• ▢ Red pepper flakes to taste

Instructions

 

• First, peel and dice the onion and mince the garlic. Meanwhile, heat the olive oil in a large, heavy-based saucepan over medium heat.
• Once hot, add the onion and sauté until soft (4-5 minutes). Meanwhile, peel and slice the carrots and dice the potatoes and sweet potato into ½-inch cubes.
• Stir in the garlic and all the dry spices and sauté until fragrant (1-2 minutes).
• Add the diced tomatoes and vegetable broth and stir well. Then add the potatoes, sweet potato, carrots, and dried lentils and stir again.
• Bring to a boil, then immediately reduce to medium-low and simmer for 20 minutes.
• Add the chickpeas and tomato paste and continue to simmer for 5-10 minutes or until the potatoes are tender. If using, add the chopped dried apricots now.
• Try it and adjust any of the seasonings to taste.

  For a thicker stew, add more tomato paste OR combine ½ tbsp cornstarch with 1 tbsp water into a slurry and stir into the stew, increasing the heat and stirring constantly. However, the stew will thicken naturally over time.
• Transfer to bowls, optionally garnish with fresh parsley or cilantro, and enjoy!

Notes

• Lentils: Red lentils work best for this stew as they break down as they cook for the thicker, creamier texture we’re looking for. If you want to use canned brown or green lentils, blending a portion may work best.

Nutrition Facts

Moroccan Chickpea Stew

Amount per Serving

Calories

431

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

1

g

5

%

Sodium

 

530

mg

22

%

Potassium

 

1272

mg

36

%

Carbohydrates

 

67

g

22

%

Fiber

 

15

g

60

%

Sugar

 

16

g

18

%

Protein

 

16

g

32

%

Vitamin A

 

1185

IU

24

%

Vitamin C

 

32

mg

39

%

Calcium

 

110

mg

11

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

„Simple and Delicious Vegan“ Cookbook by ElaVeganCLICK HERE to order!

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