Name: Moroccan Chickpea Tomato Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Moroccan
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)

Description

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)

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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.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Main Dish
Method: Stovetop
Cuisine: Moroccan

Nutrition

Serving Size: 1/4 of stew (without grain or bread)
Calories: 280
Sugar: 9g
Sodium: 520mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 10g
Protein: 11g
Cholesterol: 0mg