This easy Moroccan chickpea stew is a favorite quick dinner: hearty, warmly spiced, and simmered in a rich tomato base. It’s a satisfying meatless meal that’s great for weeknights or meal prep.
This Moroccan chickpea stew is full of flavor, easy to make, and one of our go-to meals. We’ve been cooking it for years and it’s always a hit—hearty, comforting, and ready in about 30 minutes.
The recipe is made in one pot with simple pantry ingredients and warming spices. It works year-round and is especially comforting in cooler months. It’s vegetarian, freezer-friendly, and ideal for meal prep.
Ingredients – Everything You’ll Need
These are the basic ingredients and a few optional swaps to adapt the stew to what you have on hand.
Onion: provides the savory base—use a small yellow or sweet onion, diced.
Garlic: adds depth; the recipe uses fresh garlic plus a touch of garlic powder for a layered flavor.
Chickpeas: canned, drained and rinsed chickpeas are convenient and full of fiber and plant protein.
Diced tomatoes: canned diced or fire-roasted tomatoes bring acidity and richness—fire-roasted adds extra depth.
Tomato paste: helps thicken and deepen the sauce.
Seasonings: warm spices—turmeric, paprika, cumin, and garam masala—create the Moroccan-inspired flavor profile.
How to make this Moroccan Stew – step by step
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1
Sauté the onions. Heat olive oil in a pot over medium heat and sauté the diced onion for 3–4 minutes, until soft and lightly browned around the edges.
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2
Add chickpeas and spices. Stir in the chickpeas, minced garlic, turmeric, paprika, cumin, garam masala, garlic powder, salt, and pepper. Cook for about 1 minute until fragrant.
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3
Add tomatoes and simmer. Add the diced tomatoes, tomato paste, and about 1/2 cup of water. Bring to a gentle simmer, cover, and cook on low–medium heat for 25–30 minutes, stirring occasionally, until the sauce has thickened.
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4
Season and serve. Taste and adjust salt and pepper. Serve the stew over rice, quinoa, or another grain, and finish with chopped fresh cilantro for brightness.
Tips for Success
Swap the beans: If you prefer, use cannellini beans, butter beans, or cooked lentils instead of chickpeas—each gives a slightly different texture and flavor.
Use fresh cilantro: Chopped cilantro added just before serving brightens the dish and complements the warm spices.
What to serve it with: This stew is excellent over brown, white, or wild rice, quinoa, or farro. If you’d rather serve a salad on the side, pair it with a crisp cucumber and tomato salad or a simple green salad for contrast.
Meal Prep This Recipe
This recipe is ideal for meal prep. Portion the stew over rice or quinoa into airtight glass containers and refrigerate for 3–5 days. Reheat portions as needed and top with fresh cilantro right before eating. The stew also freezes well for longer storage.
Our Favorite Meal Prep Containers
Meal Prep This Recipe
Glass airtight containers make reheating and storing leftovers easy and reliable—perfect for prepping this stew in advance.
Pin this recipe to your Pinterest boards to save it for later.
More Delicious Meatless Meals
- The Best Vegetarian Fajitas
- Healthy Vegetarian Tortilla Soup
- Nourishing Black Beans & Sweet Potato Bowl
- Loaded Veggie Tacos with Cilantro Lime Sauce
- Roasted Eggplant Pasta
Healthy Moroccan Chickpea Stew
Video Tutorial
Ingredients
- 1 small onion diced
- 2 garlic cloves minced
- 1 tbsp olive oil
- 1 14-ounce can diced tomatoes
- 1 14-ounce can chickpeas
- 1/2 cup filtered water
- 2 tbsp tomato paste
- 1 tsp each turmeric, paprika, and garam masala
- 1/4 teaspoon garlic powder
- 1 tbsp cumin
- 1/2 tsp salt (plus more to taste)
- 1/2 tsp black pepper
- cilantro
Instructions
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Saute the onions: In a pot over medium heat, sauté the diced onion in olive oil for 3–4 minutes until soft and lightly browned.
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Add the chickpeas and spices: Add garlic, chickpeas, salt, pepper, turmeric, paprika, garam masala, garlic powder, and cumin. Cook about 1 minute until fragrant.
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Add tomatoes and simmer: Stir in diced tomatoes, water, and tomato paste. Cover and simmer gently for 25–30 minutes, stirring occasionally, until the sauce reduces and thickens.
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Season then serve: Taste and adjust salt if needed. Serve over rice or quinoa and top with chopped fresh cilantro.