Moroccan Chickpea Stew (Easy, Heart-Healthy & Flavor-Packed)
If you’re looking for a comforting, budget-friendly, and plant-based vegan dinner that doesn’t compromise on flavor, this Moroccan chickpea stew recipe delivers. Made with pantry staples like canned chickpeas, tomatoes, and warm spices, this one-pot meal is deeply aromatic, nourishing, and perfect for busy weeknights.
Inspired by traditional North African flavors, this stew combines cumin, coriander, turmeric, and harissa paste for a bold yet balanced taste. It’s naturally vegan, high in fiber, and rich in plant protein making it ideal for heart-healthy eating and overall wellness.
My family loved it on a cold winter day.
Why This Moroccan Chickpea Stew Is a Perfect Meal
High in fiber from chickpeas and vegetables
Plant-based protein to keep you full and satisfied
Anti-inflammatory spices like turmeric and cumin
Budget-friendly ingredients you likely already have
Meal-prep friendly and freezer-friendly
Chickpeas are especially powerful for heart health. They help lower LDL (“bad”) cholesterol and stabilize blood sugar levels. Combined with antioxidant-rich tomatoes and anti-inflammatory spices, this stew is both delicious and functional.
Ingredients
1 tablespoon olive oil
1 medium onion, diced
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground turmeric
1–2 tablespoons harissa paste (adjust to spice preference)
1 (15-ounce) can chickpeas, drained and rinsed
1 (14–15-ounce) can diced tomatoes, no salt added
2 cups water (or low-sodium vegetable broth)
Black pepper to taste
Optional garnish: fresh cilantro, lemon juice, or a drizzle of olive oil.
Step-by-Step Instructions
Step 1: Sauté the Onion and Garlic
Heat olive oil in a large pot over medium heat. Add the diced onion and cook for about 4–5 minutes until softened and translucent. Stir in the minced garlic and cook for another 30–60 seconds until fragrant.
Step 2: Add the Carrots and Celery
Add the diced carrots and celery to the pot. Cook for 5–7 minutes, stirring occasionally, until they begin to soften. This builds the flavor base of the stew.
Step 3: Add the Dry Spices
Sprinkle in the cumin, coriander, and turmeric. Stir continuously for about 30 seconds to toast the spices. This step is crucial because it deepens their flavor and brings out their aroma.
Step 4: Stir in the Harissa Paste
Add the harissa paste and mix well so it coats the vegetables evenly. Let it cook for about 1 minute to develop its smoky, spicy flavor.
Step 5: Add the Chickpeas
Stir in the drained and rinsed chickpeas. Mix thoroughly so they absorb the spice mixture.
Step 6: Add Tomatoes and Water
Pour in the canned tomatoes (with juices) and 2 cups of water. Stir everything together and bring to a gentle boil.
Reduce heat to low, cover, and simmer for 20–25 minutes until the vegetables are tender and flavors have melded together. If the stew thickens too much, add a splash of water to reach your desired consistency.
Season with ground black pepper.
How to Serve Moroccan Chickpea Stew
This stew is versatile and satisfying. Serve it:
Over brown rice or quinoa
With whole-grain couscous
Alongside crusty whole-grain bread
Topped with fresh cilantro and a squeeze of lemon
It tastes even better the next day as the flavors deepen, making it perfect for meal prep.
Final Thoughts
Moroccan chickpea stew is proof that simple ingredients can create bold, complex flavor. With warming spices, fiber-rich legumes, and vibrant vegetables, this dish supports heart health while delivering comfort in every bite.
If you’re trying to eat more plant-based meals without sacrificing taste, start here. Make a batch this week and notice how satisfying wholesome, spice-forward cooking can be.