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)

Description

This Moroccan-inspired chickpea tomato stew is a hearty, plant-based dish full of warm spices and pantry staples. With chickpeas, tomatoes, and a fragrant blend of cumin, coriander, cinnamon, and cloves, it’s perfect for weeknight dinners or meal prep.

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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Instructions

Heat olive oil in a large pot over medium heat. Add onion and cook for about 5 minutes until soft and translucent.
Add garlic and cook for another 2 minutes, stirring often.
Add tomatoes (crush if canned), sugar (if using), salt, coriander, cumin, red pepper flakes, cloves, and cinnamon. Cook for 10 minutes, stirring frequently.
Pour in vegetable broth or water. Reduce heat to a gentle simmer and cook uncovered for 10 minutes.
Stir in tahini. Use an immersion blender to partially blend the stew to a chunky consistency, or blend half and return to the pot.
Add chickpeas and red wine vinegar. Simmer for 5 more minutes. Adjust seasoning to taste.
Serve warm over grains or with flatbread. Garnish with fresh parsley if desired.

Notes

Canned tomatoes work well if fresh are unavailable.
Add more red pepper flakes or chili powder for extra heat.
Tahini can be swapped with cashew butter or unsweetened non-dairy yogurt for creaminess.
Stir in vegetables like spinach or bell peppers during simmering.
Flavor deepens over time, making it great for meal prep.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Dinner
Method: Stovetop
Cuisine: Moroccan-Inspired

Nutrition

Serving Size: 1 bowl
Calories: 340
Sugar: 9g
Sodium: 520mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 10g
Protein: 13g
Cholesterol: 0mg