This Moroccan Chickpea Stew is a nourishing, vibrant, and deeply flavorful dish that brings comfort and nutrition together in one pot.
Brimming with plant-based protein from chickpeas and loaded with fiber-rich vegetables like sweet potatoes and spinach, it’s a heart-healthy meal that keeps you full and energized for hours.
Hearty Moroccan Chickpea Stew
Equipment
- 1 Large Soup Pot
- 1 Chef’s Knife
- 1 Cutting Board
- 1 Fine Mesh Strainer
- 1 Wooden Spoon or Spatula
- 1 Citrus Juicer
- 1 Measuring spoon set
- 1 Measuring cup set
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion finely diced
- 3 cloves garlic minced
- 2 medium sweet potatoes about 1¾ lbs, peeled and cut into small cubes
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 pinches cayenne pepper adjust to heat preference
- 1 can 15 oz diced tomatoes, with juices
- 2 cups low-sodium vegetable broth
- 1 can 15 oz chickpeas, drained and rinsed (or 1½ cups cooked chickpeas)
- 3 cups baby spinach roughly chopped if large
- 2 tablespoons chopped fresh cilantro for garnish
- 1 lemon cut into wedges, for serving
- 1 cup plain Greek yogurt for serving (optional)
- 2 cups cooked quinoa couscous, or bulgur, for serving
Instructions
- Prepare the Base Grain: Start by preparing your grain of choice—quinoa, couscous, or bulgur—following the package instructions. Once cooked, fluff with a fork and season lightly with salt. Set aside, covered, to keep warm.
- Sauté Aromatics: In a large, heavy-bottomed pot, warm the olive oil over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until the onion becomes translucent and fragrant. Add the minced garlic and cook for another 1 minute, being careful not to brown it.
- Bloom the Spices: Sprinkle in the paprika, cumin, coriander, turmeric, ginger, cinnamon, salt, black pepper, and cayenne. Stir the spices into the onion mixture for 30 to 60 seconds. This step awakens the spices and deepens their flavor.
- Add Liquids and Simmer: Pour in the diced tomatoes (with their juices) and the vegetable broth. Stir well, scraping up any bits from the bottom of the pot. Bring the mixture to a low boil.
- Simmer with Chickpeas and Sweet Potatoes: Add the sweet potatoes and chickpeas to the pot. Reduce the heat to a gentle simmer, cover, and cook for 25 to 30 minutes, or until the sweet potatoes are fork-tender. Stir occasionally to ensure nothing sticks.
- Finish with Greens: In the final 2 minutes of cooking, stir in the spinach. Let it wilt into the stew, preserving its vibrant color and nutrients.
- Assemble and Serve: Spoon the stew over your prepared grain. Top each serving with a squeeze of fresh lemon juice, a sprinkle of chopped cilantro, and a generous dollop of Greek yogurt if desired.
Notes
- Grain Options: While quinoa offers a protein-rich, gluten-free option, couscous and bulgur provide a more traditional Moroccan pairing. Just note that couscous and bulgur contain gluten.
- Make It Vegan: Omit the Greek yogurt or use a plant-based alternative for a fully vegan dish.
- Adjusting Spice Levels: For a milder stew, omit the cayenne. If you enjoy a kick, consider adding chili flakes or harissa.
- Storage Tips: This stew keeps well for 4–5 days in the fridge and is ideal for meal prep. Store the grain separately to avoid it absorbing too much moisture.
- Freezer Friendly: Freeze in individual containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove or microwave.
The warm Moroccan spice blend of cumin, turmeric, cinnamon, and paprika infuses every bite with bold, aromatic depth, while the fresh cilantro, lemon juice, and creamy Greek yogurt provide the perfect contrast in freshness and texture.
Low in saturated fat and free of animal products (if you skip the yogurt or use a plant-based option), this stew is an ideal choice for vegetarians, flexitarians, or anyone looking to eat cleaner without sacrificing satisfaction.
It’s also a perfect weeknight dinner—quick to prepare, easy to batch cook, and great for meal prepping.
Whether served over quinoa, couscous, or bulgur, this dish checks all the boxes: hearty, healthy, and hassle-free.
Must-Have Tools for Perfect Results
Chef’s Knife
An essential tool for chopping onions, sweet potatoes, and garlic efficiently. A sharp, well-balanced chef’s knife makes prep work faster and safer, and it’s a cornerstone tool for any home cook’s daily tasks.
Large Soup Pot
This stew comes together in a single large pot, making cleanup simple. A heavy-bottomed soup pot ensures even heat distribution and is perfect for soups, stews, sauces, and more.
Wooden Spoon or Heat-Resistant Spatula
For sautéing onions, stirring spices into hot oil, and mixing the stew as it simmers. A good spoon helps you scrape bits off the bottom and prevents scratching nonstick surfaces.
Fine Mesh Strainer
Used to drain and rinse canned chickpeas before adding them to the pot. Also useful for rinsing grains, veggies, and more with ease and minimal mess.
Citrus Juicer
Fresh lemon juice adds brightness to the finished stew. A handheld citrus juicer makes squeezing lemons faster, cleaner, and more efficient for daily cooking needs.
Chef’s Secrets for Deep Flavor
Achieving a rich, layered flavor in this Moroccan Chickpea Stew hinges on a few key techniques.
First, blooming the spices in hot oil before adding liquids is essential—it helps release their essential oils and intensifies the aromatic profile.
Don’t rush this step; let the spices toast gently for about 30 to 60 seconds. Using fresh spices, especially ground cumin and coriander, will yield the best results.
When sautéing the onions and garlic, cook them slowly until soft and fragrant rather than browned, as this develops sweetness without bitterness.
Finally, stirring in the spinach at the very end preserves its vibrant color and tender texture, giving the stew a fresh finish.
For added depth, a splash of lemon juice right before serving brightens the whole dish.
Serving Suggestions to Impress Guests
This Moroccan Chickpea Stew shines when paired with fluffy grains like quinoa, couscous, or bulgur wheat, which soak up the flavorful broth perfectly.
For a gluten-free option, quinoa is ideal and adds extra protein. Garnish each bowl with chopped fresh cilantro and a generous squeeze of lemon juice to elevate the brightness and balance the warming spices.
A dollop of creamy Greek yogurt adds a cooling contrast, making every bite satisfyingly creamy and smooth.
For a heartier meal, serve alongside warm, crusty bread to scoop up the stew, or pair with a simple cucumber and tomato salad tossed in lemon and olive oil to add a crisp, refreshing side.
Smart Storage Tips for Best Freshness
This stew stores exceptionally well, making it a fantastic option for meal prepping.
To keep flavors bright and textures intact, store the stew and grains separately in airtight containers in the refrigerator.
The stew itself will last about 4 to 5 days refrigerated, and reheats beautifully on the stovetop or in the microwave.
For longer storage, freeze individual portions of the stew in freezer-safe containers for up to 3 months.
When thawing, do so overnight in the fridge for even reheating.
If the stew thickens during storage, add a splash of vegetable broth or water when reheating to restore its perfect consistency.
Frequently Asked Questions About Stew
Q1: Can I use dried chickpeas instead of canned?
Absolutely! If using dried chickpeas, soak them overnight and cook until tender before adding them to the stew. This adds a fresher texture but requires extra prep time.
Q2: Is this stew gluten-free?
The stew itself is naturally gluten-free, but be mindful of the grain you serve it with. Quinoa is gluten-free, while couscous and bulgur contain gluten.
Q3: Can I make this stew vegan?
Yes! Simply omit the Greek yogurt garnish or swap it with a plant-based yogurt alternative to keep it vegan-friendly.
Q4: How spicy is this stew?
This recipe offers mild to moderate heat, mainly from cayenne pepper. You can adjust the spice level by reducing or omitting cayenne or adding extra chili flakes for more kick.
Q5: Can I prepare this stew in advance?
Definitely! The stew tastes even better the next day as the flavors deepen. It’s perfect for meal prep and freezer-friendly, making it convenient for busy weeks.
