This hearty, fragrant stew combines chickpeas simmered in a spiced tomato-based sauce with warm Moroccan-inspired seasonings like cumin, coriander, and cinnamon. It’s perfect served over grains or scooped up with flatbread for a comforting, plant-based meal.
Why You’ll Love This Recipe
It’s simple and flexible: use fresh tomatoes in summer or canned ones in cooler months.
A one-pot meal that delivers bold flavor with minimal effort — perfect for busy weeknights.
Packed with plant-based protein thanks to chickpeas, and rich in aromatic spices for depth and warmth.
Leftovers keep and freeze well, making it ideal for meal prep.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 tablespoon olive oil
1 white or yellow onion, chopped
4 cloves garlic, finely minced
2 pounds (about 900 g) chopped plum tomatoes, or 1 (28-ounce) can whole peeled tomatoes
1–4 teaspoons cane sugar (optional, depending on tomato acidity)
½ teaspoon salt (adjust to taste)
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon crushed red pepper flakes
¼ teaspoon ground cloves
¼ teaspoon ground cinnamon
2 cups (480 ml) low-sodium vegetable broth or water
1 tablespoon tahini (or substitute cashew butter or a few tablespoons plain non-dairy yogurt)
3 cups cooked chickpeas (about 480 g, or two 15-ounce/425 g cans drained and rinsed)
2 teaspoons red wine vinegar
Cooked couscous, bulgur wheat, quinoa, brown rice, pita, or other flatbread for serving
Fresh chopped parsley leaves for serving (optional)
Directions
Heat olive oil in a large pot over medium heat. When the oil shimmers, add the chopped onion. Cook for about 5 minutes, stirring occasionally, until soft and translucent.
Add the minced garlic and cook for 2 more minutes, stirring frequently. Add a splash of water if the garlic begins to stick.
Add the tomatoes. If using canned whole tomatoes, crush them well using a potato masher or spoon.
Stir in 1 teaspoon sugar (more if needed), salt, coriander, cumin, red pepper flakes, cloves, and cinnamon. Cook for about 10 minutes, stirring often, until the sauce thickens slightly and begins to bubble.
Pour in the vegetable broth or water. Reduce the heat to a gentle simmer and cook uncovered for another 10 minutes.
Stir in tahini, then add the cooked chickpeas. Simmer until heated through and the sauce reaches your desired consistency.
Stir in the red wine vinegar, adjust seasoning to taste, and remove from heat.
Serve the stew over your choice of cooked grain or with bread. Garnish with fresh parsley if desired.
Servings And Timing
Makes about 4 servings.
Prep time: 10 minutes.
Cook time: 30 minutes.
Total time: 40 minutes.
Variations
Add chopped spinach or kale near the end of cooking for extra greens.
Include sweet potatoes or butternut squash for added sweetness and texture.
Use a Moroccan spice blend like ras el hanout instead of individual spices for a different flavor profile.
Increase red pepper flakes or add cayenne for extra heat.
Serve with a dollop of yogurt or non-dairy yogurt for creaminess.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Freeze in portions for up to 8 weeks. Thaw in the refrigerator for 24 to 48 hours before reheating.
Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water if the sauce thickens too much.
FAQs
What Kind Of Tomatoes Can I Use?
You can use fresh chopped plum tomatoes or canned whole peeled tomatoes — both work beautifully.
Can I Use Dried Chickpeas Instead Of Canned?
Yes. Soak dried chickpeas overnight and cook them until tender before adding to the stew.
How Can I Make This Less Spicy?
Reduce or omit the crushed red pepper flakes and use a smaller pinch of cloves and cinnamon.
Can I Make This Gluten-Free?
Yes. Serve with gluten-free grains like quinoa or rice, or gluten-free flatbread.
Is This Dish Vegan?
Yes, all the ingredients are plant-based. Just ensure your broth is vegan.
Can I Make This Ahead Of Time?
Absolutely. The stew tastes even better the next day as the flavors deepen.
What Grains Go Well With This Stew?
Couscous, quinoa, bulgur, brown rice, or even toasted flatbread complement it perfectly.
Can I Add Meat Or Fish?
Yes. Add cooked chicken, lamb, or fish if you’d like a non-vegan version.
How Thick Should The Sauce Be?
It should be rich and slightly thick but not dry. Simmer longer uncovered for a thicker texture.
Can I Add Other Vegetables?
Yes. Zucchini, bell pepper, or eggplant are excellent additions; add them early so they cook through.
Conclusion
This Moroccan Chickpea Tomato Stew is a warm, comforting, and flavor-packed dish that highlights simple, wholesome ingredients. It’s easy to prepare, completely plant-based, and endlessly versatile. Whether you serve it over grains, with bread, or as a standalone meal, it’s a nourishing option for any time of year.
This hearty Moroccan Chickpea Tomato Stew features chickpeas simmered in a spiced tomato sauce with cumin, coriander, and cinnamon. It’s a warm, plant-based one-pot meal perfect with grains or flatbread.
Ingredients
1 tablespoon olive oil
1 white or yellow onion, chopped
4 cloves garlic, finely minced
2 pounds chopped plum tomatoes or 1 (28-ounce) can whole peeled tomatoes
1–4 teaspoons cane sugar (optional)
½ teaspoon salt (adjust to taste)
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon crushed red pepper flakes
¼ teaspoon ground cloves
¼ teaspoon ground cinnamon
2 cups low-sodium vegetable broth or water
1 tablespoon tahini (or cashew butter or plain non-dairy yogurt)
3 cups cooked chickpeas (or two 15-ounce cans, drained and rinsed)
2 teaspoons red wine vinegar
Cooked couscous, bulgur wheat, quinoa, brown rice, pita, or flatbread (for serving)
Fresh chopped parsley (optional, for garnish)
Instructions
Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 5 minutes until soft.
Add garlic and cook for 2 minutes, stirring. Add a splash of water if it sticks.
Add tomatoes (crushed if whole canned). Stir in 1 tsp sugar (more if needed), salt, coriander, cumin, red pepper flakes, cloves, and cinnamon.
Simmer uncovered for 10 minutes, stirring often, until slightly thickened.
Pour in broth or water. Reduce heat and simmer another 10 minutes uncovered.
Stir in tahini and chickpeas. Simmer until heated through and sauce is your desired consistency.
Stir in red wine vinegar, adjust seasoning, and remove from heat.
Serve over grains or with flatbread. Garnish with parsley if desired.
Notes
Use canned or fresh tomatoes depending on the season.
Use vegetable broth for extra depth or water for a lighter stew.
Adjust sugar depending on the acidity of your tomatoes.
Add greens like spinach or kale in the last few minutes for extra nutrients.
The stew thickens as it sits—add a splash of broth when reheating.
