Imagine a pot of stew so rich in flavor, it feels like a warm hug on a cold day. Vegan Moroccan Chickpea Stew combines the earthy depth of chickpeas with the bright, aromatic kick of cumin and turmeric, creating a dish that’s hearty, vibrant, and soul-satisfying. As the spices infuse the stew, your kitchen fills with the inviting fragrance of a meal that promises comfort and a touch of adventure. It’s the kind of dish that makes you pause and savor the moment, with each bite telling a story of faraway lands and timeless flavors.
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Key Benefits
This Vegan Moroccan Chickpea Stew isn’t just packed with incredible flavor—it’s also loaded with numerous health benefits. Here’s why it’s a fantastic addition to your meal plan:
1. High in Protein and Fiber
Chickpeas are a nutritional powerhouse, providing a rich source of plant-based protein and fiber. One serving of this stew gives you a satisfying amount of both, helping to keep you full and satisfied for longer. This makes it an excellent choice for anyone following a vegan diet, as well as those looking to reduce their meat consumption. The fiber content supports digestive health and helps regulate blood sugar levels.
2. Rich in Essential Vitamins and Minerals
The vegetables in this stew, such as spinach, sweet potato, and onion, contribute a range of vitamins and minerals, including vitamin A, vitamin C, potassium, and folate. These essential nutrients contribute to overall well-being, supporting immune defense and promoting healthy skin. Plus, the added turmeric is a natural anti-inflammatory and antioxidant, which can help reduce inflammation and support overall well-being.
3. Perfect for Weight Management
With its combination of high-protein chickpeas, fiber-rich vegetables, and healthy fats from olive oil, this stew is naturally filling, helping to curb unnecessary snacking. Its hearty nature makes it a great option for weight management, offering a balanced meal that keeps cravings at bay.
4. Versatile and Easy to Make
This stew is not only delicious, but it’s also incredibly easy to prepare. With just a few basic ingredients and one pot, you can make a meal that’s both nutritious and satisfying. Plus, it’s easily customizable. Add more vegetables, switch out the leafy greens, or spice it up with your favorite chili peppers to make it your own. It’s the ultimate adaptable dish for busy weekdays or lazy weekends.
5. Sustainable and Budget-Friendly
Chickpeas are an affordable source of protein, especially when compared to meat-based options. They are also environmentally friendly, requiring fewer resources to produce than animal products. By incorporating chickpeas into your meals, you’re supporting a more sustainable food system while enjoying a cost-effective and nutritious dish.
Ingredients for Vegan Moroccan Chickpea Stew
This Vegan Moroccan Chickpea Stew is made with simple, wholesome ingredients that pack a punch of flavor and nutrition. Here’s everything you’ll need:
For the Stew:
- 2 tablespoons olive oil (for sautéing)
- 1 large onion, finely diced
- 3 cloves garlic, minced
- 1 large sweet potato, peeled and diced
- 1 cup (200g) dried chickpeas (or 2 cans of chickpeas, drained and rinsed)
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) coconut milk
- 3 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground cayenne pepper (optional for added spice).
- 1 bay leaf
- 1 cup baby spinach (or kale, wilted)
- Salt and black pepper, to taste
For Garnish (Optional):
- Fresh cilantro or parsley, chopped
- A squeeze of lemon juice
- A drizzle of olive oil
- Warm flatbread or couscous (for serving)
How to make Vegan Moroccan Chickpea Stew
Follow these simple steps to make your Vegan Moroccan Chickpea Stew—a hearty, flavorful dish that’s perfect for any occasion.
1. Prepare the Chickpeas
- If you’re using dried chickpeas, rinse them thoroughly and soak them in water overnight. Drain before using. Alternatively, if you’re using canned chickpeas, simply drain and rinse them to remove excess sodium.
2. Sauté the Vegetables
- Heat the olive oil in a large pot or Dutch oven over medium warmth. Stir in the diced onion and cook for approximately 5 minutes, until it becomes soft and turns translucent.
- Add the minced garlic and sauté for another 1-2 minutes, releasing its rich aroma.
3. Add the Sweet Potato and Spices
- Stir in the diced sweet potato and cook for 2-3 minutes, allowing it to lightly brown and absorb the flavors of the onion and garlic.
- Add the cumin, paprika, turmeric, cinnamon, black pepper, and cayenne pepper (if using). Stir well to coat the sweet potatoes and release the spices’ aromas.
4. Combine the Remaining Ingredients
- Pour in the diced tomatoes (with their juices), coconut milk, and vegetable broth. Stir to combine all the ingredients.
- Drop in the bay leaf, then bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the sweet potatoes are tender and the flavors have melded together.
5. Add the Chickpeas and Spinach
- Once the sweet potatoes are tender, add the chickpeas and spinach (or kale) to the stew. Stir to incorporate.
- Continue to simmer uncovered for another 10-15 minutes, allowing the stew to thicken slightly and the greens to wilt.
6. Adjust Seasonings
- Sample the stew and adjust the seasoning with salt and black pepper to taste. If you like a bit more heat, you can add extra cayenne pepper or chili flakes.
7. Serve and Garnish
- Spoon the stew into serving bowls and top with fresh cilantro or parsley for a burst of flavor. Squeeze a bit of lemon juice over the top and drizzle with a little olive oil for extra richness.
- Pair with warm flatbread, fluffy couscous, or your favorite side to soak up every delicious bite.
Final Thoughts
This Vegan Moroccan Chickpea Stew is a perfect example of how simple, plant-based ingredients can come together to create a delicious, nourishing meal. Rich in protein, fiber, and a variety of vitamins and minerals, chickpeas provide a hearty base, while the combination of spices like cumin, turmeric, and cinnamon brings warmth and depth to every bite. With the addition of sweet potatoes, greens, and coconut milk, this stew is both satisfying and comforting, making it an ideal dish for any time of year.
Whether you’re cooking for a family, meal prepping for the week, or seeking a delicious vegan recipe for a special occasion, this stew is sure to impress. It’s flexible, too—feel free to tweak the spices, add more vegetables, or experiment with different toppings to suit your tastes. The beauty of this dish lies in its versatility and how easily it can be customized to fit your preferences.
Not only does this recipe celebrate the rich flavors of Moroccan cuisine, but it also showcases the benefits of chickpeas as a sustainable, nutrient-dense food. Chickpeas are a powerhouse ingredient, full of protein, fiber, and antioxidants, and they play a crucial role in promoting plant-based eating that’s good for both our health and the planet.
So, grab your ingredients, roll up your sleeves, and get ready to enjoy a comforting bowl of this Vegan Moroccan Chickpea Stew that’s bursting with flavor, nutrients, and love!
Moroccan Chickpea Stew
Ingredients
For the Stew:
- 2 tablespoons olive oil for sautéing
- 1 large onion finely diced
- 3 cloves garlic minced
- 1 large sweet potato peeled and diced
- 1 cup 200g dried chickpeas (or 2 cans of chickpeas, drained and rinsed)
- 1 can 14 oz diced tomatoes
- 1 can 14 oz coconut milk
- 3 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground cayenne pepper optional for added spice.
- 1 bay leaf
- 1 cup baby spinach or kale, wilted
- Salt and black pepper to taste
For Garnish (Optional):
- Fresh cilantro or parsley chopped
- A squeeze of lemon juice
- A drizzle of olive oil
- Warm flatbread or couscous for serving
Instructions
Prepare the Chickpeas
- If you’re using dried chickpeas, rinse them thoroughly and soak them in water overnight. Drain before using. Alternatively, if you’re using canned chickpeas, simply drain and rinse them to remove excess sodium.
Sauté the Vegetables
- Heat the olive oil in a large pot or Dutch oven over medium warmth. Stir in the diced onion and cook for approximately 5 minutes, until it becomes soft and turns translucent.
- Add the minced garlic and sauté for another 1-2 minutes, releasing its rich aroma.
Add the Sweet Potato and Spices
- Stir in the diced sweet potato and cook for 2-3 minutes, allowing it to lightly brown and absorb the flavors of the onion and garlic.
- Add the cumin, paprika, turmeric, cinnamon, black pepper, and cayenne pepper (if using). Stir well to coat the sweet potatoes and release the spices’ aromas.
Combine the Remaining Ingredients
- Pour in the diced tomatoes (with their juices), coconut milk, and vegetable broth. Stir to combine all the ingredients.
- Drop in the bay leaf, then bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the sweet potatoes are tender and the flavors have melded together.
Add the Chickpeas and Spinach
- Once the sweet potatoes are tender, add the chickpeas and spinach (or kale) to the stew. Stir to incorporate.
- Continue to simmer uncovered for another 10-15 minutes, allowing the stew to thicken slightly and the greens to wilt.
Adjust Seasonings
- Sample the stew and adjust the seasoning with salt and black pepper to taste. If you like a bit more heat, you can add extra cayenne pepper or chili flakes.
Serve and Garnish
- Spoon the stew into serving bowls and top with fresh cilantro or parsley for a burst of flavor. Squeeze a bit of lemon juice over the top and drizzle with a little olive oil for extra richness.
- Pair with warm flatbread, fluffy couscous, or your favorite side to soak up every delicious bite.
Notes
- Calories: 320
- Protein: 12g
- Carbohydrates: 45g
- Fat: 9g
- Fiber: 10g
- Sugar: 8g
- Sodium: 480mg
FAQs
What are the challenges of chickpeas?
While chickpeas are incredibly nutritious, they can present a few challenges when cooking. One common issue is that they can take a long time to cook if using dried chickpeas, especially if they’re not soaked properly. Additionally, some people find chickpeas difficult to digest, which can cause bloating or gas. To mitigate this, you can soak them overnight and discard the soaking water, which helps reduce some of the compounds that can cause digestive discomfort.
Is chickpea liquid a thickener?
Yes! The liquid in canned chickpeas, often called aquafaba, is a natural thickener and can be used in a variety of recipes. It’s commonly used as an egg replacer in vegan cooking for recipes like meringues, cookies, or even thickening soups and stews. It’s worth saving, as it has many culinary uses.
Can you thicken stew with chickpea flour?
Yes, you can! Chickpea flour is a great option for thickening stews. To use it, simply mix a tablespoon of chickpea flour with a bit of water to create a slurry, then stir it into your stew. This will help it thicken while adding a subtle, nutty flavor.
What spices go well with chickpeas?
Chickpeas pair well with a wide range of spices, including cumin, coriander, turmeric, paprika, cinnamon, and garlic. For a more exotic flavor, you can add cinnamon, cardamom, or saffron. To add heat, try cayenne pepper or chili flakes. Experiment with different combinations based on your taste preferences and the dish you’re preparing.
What makes chickpeas hard to digest?
Chickpeas contain complex sugars called oligosaccharides, which are hard for the body to break down. This can lead to gas and bloating. Soaking dried chickpeas overnight and cooking them thoroughly can help reduce these sugars. You can also try eating smaller portions to see how your body reacts.
Why are chickpeas sustainable?
Chickpeas are a highly sustainable food because they are nitrogen-fixing plants, meaning they help improve the soil by adding nitrogen back into it. This reduces the need for synthetic fertilizers and supports healthy soil ecosystems. Chickpeas also require less water compared to many animal-based proteins, making them an environmentally friendly choice.
How long does chickpea liquid last?
Chickpea liquid, or aquafaba, can be stored in the refrigerator for up to 3-4 days. If you don’t plan on using it right away, you can freeze it in ice cube trays and thaw individual cubes as needed for recipes.