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Moroccan Chickpea Stew with rice
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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!
Course Main Course
Cuisine Moroccan
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4

Ingredients

  • 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
  • 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.