Name: Moroccan-Inspired Chickpea Tomato Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Moroccan-Inspired
Ingredients: 1 tablespoon olive oil; 1 medium white or yellow onion, finely chopped; 4 cloves garlic, finely minced; 2 pounds fresh plum tomatoes, chopped, or 1 can (28 oz / 800 g) whole peeled tomatoes; 1 to 4 teaspoons cane sugar, optional, to taste; 1/2 teaspoon salt, or to taste; 1 teaspoon ground coriander; 1 teaspoon ground cumin; 1/2 teaspoon crushed red pepper flakes; 1/4 teaspoon ground cloves; 1/4 teaspoon ground cinnamon; 2 cups low-sodium vegetable broth or water (480 ml); 1 tablespoon tahini; 3 cups cooked chickpeas (about 480 g, or two 15 oz / 425 g cans, drained and rinsed); 2 teaspoons red wine vinegar; Cooked couscous, bulgur wheat, quinoa, brown rice, pita, or flatbread, for serving; Fresh parsley, finely chopped, for garnish (optional)

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This Moroccan-inspired chickpea tomato stew is a comforting, fragrant, and deeply satisfying dish made with pantry staples and warm spices. It’s hearty enough to enjoy as a main meal and versatile enough to serve over grains or scoop up with flatbread, making it perfect for both busy weeknights and relaxed family dinners.

Why You’ll Love This Recipe

This recipe is simple to prepare yet rich in flavor, thanks to a blend of aromatic spices like cumin, coriander, cinnamon, and cloves. It uses affordable, wholesome ingredients that are easy to keep on hand, and it adapts beautifully to both fresh and canned tomatoes. The stew is naturally plant-based, filling, and ideal for meal prep, as it stores and reheats exceptionally well.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 tablespoon olive oil
1 medium white or yellow onion, finely chopped
4 cloves garlic, finely minced
2 pounds fresh plum tomatoes, chopped, or 1 can (28 ounces / 800 g) whole peeled tomatoes
1 to 4 teaspoons cane sugar, optional, adjusted to taste
1/2 teaspoon salt, or to taste
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon ground cloves
1/4 teaspoon ground cinnamon
2 cups low-sodium vegetable broth or water (480 ml)
1 tablespoon tahini
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 parsley, finely chopped, for garnish (optional)

Directions

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes, stirring occasionally, until soft and translucent. Add the garlic and cook for another 2 minutes, stirring frequently to prevent sticking.

Add the tomatoes to the pot. If using canned whole tomatoes, crush them gently with the back of a spoon or a potato masher. Stir in the sugar, salt, coriander, cumin, red pepper flakes, cloves, and cinnamon. Cook for about 10 minutes, stirring often, until the mixture thickens and becomes very fragrant.

Pour in the vegetable broth or water, reduce the heat to a gentle simmer, and cook uncovered for another 10 minutes.

Stir in the tahini, then partially blend the stew using an immersion blender until it reaches a chunky, soup-like consistency. Alternatively, blend half of the mixture in a blender and return it to the pot.

Add the chickpeas and red wine vinegar. Simmer for an additional 5 minutes. Taste and adjust seasoning as needed. Serve warm over your grain or bread of choice and garnish with fresh parsley if desired.

Servings and timing

This recipe yields 4 generous servings.
Prep time: approximately 10 minutes
Cook time: approximately 30 minutes
Total time: approximately 40 minutes

Storage/Reheating

Allow the stew to cool completely before storing. Keep it in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze for up to 1 month. Reheat gently on the stovetop over medium-low heat or in the microwave, adding a splash of water or broth if needed to loosen the texture.

FAQs

Can I use canned tomatoes instead of fresh ones?

Yes, canned whole peeled tomatoes work very well and are especially convenient outside of tomato season.

Is the sugar necessary?

The sugar is optional and helps balance tomato acidity. You can reduce it or omit it based on your taste.

Can I make this stew spicy?

Absolutely. Increase the crushed red pepper flakes or add a pinch of chili powder to suit your preference.

What can I use instead of tahini?

Cashew butter or plain, unsweetened non-dairy yogurt are good substitutes that still add creaminess.

Can I make this recipe ahead of time?

Yes, the flavors deepen over time, making it ideal for preparing in advance.

Is this stew gluten-free?

The stew itself is gluten-free. Just serve it with gluten-free grains or bread if needed.

Can I blend the stew completely?

Yes, you can blend it fully for a smoother, thicker consistency if you prefer.

What grains pair best with this stew?

Couscous, quinoa, brown rice, bulgur, or barley all work wonderfully.

Can I add vegetables to the stew?

Yes, vegetables like spinach, zucchini, or bell peppers can be added during the simmering stage.

Does this stew freeze well?

Yes, it freezes very well and retains both flavor and texture when reheated properly.

Conclusion

Moroccan-inspired chickpea tomato stew is a reliable, nourishing recipe that brings warmth and bold flavor to the table with minimal effort. Whether served fresh or enjoyed as leftovers, it’s a versatile dish that fits seamlessly into everyday cooking while still feeling special. Try it once, and it’s likely to become a staple in your kitchen.