Healthy Moroccan Chickpea Stew

Healthy Moroccan Chickpea Stew – An EASY 30 minute low carb meal filled with plant-based protein, and tons of flavor. To make this vegetarian dinner all you need is 1 pot and a handful of simple ingredients.

A white bowl on a white counter with a grey napkin with moroccan chickpea stew and rice.

Today we are going to talk about this delicious Moroccan Chickpea Stew. This recipe has everything I love – chickpeas, a hearty sauce, and it’s served over rice. It’s a delicious healthy dinner/lunch option, great for meal prep, and is vegetarian/vegan friendly.

A satisfying dish with tons of bold flavors, made in 30 minutes, and only requires 1 pot. Shall we?

What is Moroccan Stew?

Moroccan stew is usually a mixture of onions, vegetables with diced tomatoes and moroccan spices. You can also add lentils, sweet potatoes, or carrots to your stew as well.

How to make this Moroccan Stew – step by step

  1. First, saute chopped onions in olive oil for 3 minutes on medium heat until onions are soft and edges are slightly browned.
  2. Stir into cooked onions – two cans of drained chickpeas, minced garlic clove, and all seasonings. Cook together for 1 minute so chickpeas are coated in flavor.
  3. Add 2 cans of diced tomatoes & tomato paste, 1 cup of water. Let simmer for 20 minutes on low to medium heat, stirring occasionally.
  4. The finished product – sauce should be reduced, thicker, and bold with flavor.

step by step photos for making moroccan chickpea stew

Extra Tips When Making This Moroccan Chickpea Stew

  • Don’t have chickpeas? You can use cannellini beans, butter beans, or lentils.
  • Use fire roasted diced tomatoes for extra added flavor.
  • You can serve this chickpea stew with either rice, quinoa, or another favorite grain.

Meal Prep This Recipe

Meal preparation is an easy way to choose healthy when you live a busier life. And this moroccan chickpea stew is a no hassle, meal prep friendly recipe. Store this recipe in glass sealed containers with rice or quinoa – store for up to 3-5 days.

Moroccan chickpea stew in a glass storage bowl with rice.

Got Pinterest? Pin this recipe to your Pinterest Boards! 

Other healthy plant-based recipes you may enjoy
Healthy Vegetarian Tortilla Soup
Black Bean Vegetarian Fajita Recipe
Italian Kale and White Bean Soup
The Best Sweet Potato Chili

a pan of moroccan chickpea stew with a wooden spoon in it.

 

If you tried this Healthy Moroccan Chickpea Stew recipe or any other recipe, don't forget to rate the recipe and let me know what you think. I love hearing from you! You can also follow me on PINTEREST, INSTAGRAM, and FACEBOOK for more crave-worthy content.

A white bowl on a white counter with a grey napkin with moroccan chickpea stew and rice.

Healthy Moroccan Chickpea Stew

5 from 5 votes

Comforting Moroccan Chickpea stew! A healthy, 30 minute meal that is delicious, filling, and a great vegan/vegetarian recipe. 

Servings 4
Prep Time: 5 mins
Cook Time: 20 mins
Cooling time: 5 mins
Total Time: 30 mins

Course: Main Course
Cuisine: Mediterranean
Tags: chickpea dinner, moroccan chickpea stew, plant based dinner, vegetarian dinner
Calories: 293 kcal

Ingredients

  • 1 small onion diced
  • 1 garlic clove minced
  • 1 tbsp olive oil
  • 2 14-ounce cans diced tomatoes
  • 2 14-ounce can chickpeas
  • 1 cup water
  • 2 tbsp tomato paste
  • 1 tsp each tumeric, paprika, and garam masala
  • 1 tbsp cumin
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • pinch of cinnamon and cayenne pepper
  • jasmine rice or quinoa
  • cilantro

Instructions

  1. In a medium pot on medium heat, saute diced onion in olive oil for 3 minutes. Stir often, onions should be soft and edges should be slightly brown when done. Add garlic, chickpeas, salt & pepper, spices, and cook for about a minute until fragrant. 

  2. Add diced tomatoes, water, tomato paste, and simmer on low to medium heat for 20 minutes. Liquids will reduce and sauce will thicken. 

  3. Serve with cooked rice or quinoa with chopped cilantro. Enjoy! 

Notes

*calorie count does not include rice serving.

Tips

  • Don't have chickpeas? You can use cannellini beans, butter beans, or lentils.
  • Meal prep this recipe to have as a prepared lunch or dinner for the busy week ahead.
  • Use fire roasted diced tomatoes for extra added flavor.
  • You can serve this chickpea stew with either rice, quinoa, or another favorite grain.
Nutrition Facts
Healthy Moroccan Chickpea Stew
Amount Per Serving
Calories 293 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 0.8g4%
Potassium 887mg25%
Carbohydrates 51.6g17%
Fiber 11g44%
Sugar 6.9g8%
Protein 11.2g22%
Calcium 70mg7%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.
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About The Author

Bethany Kramer is a home cook, recipe developer, and dog mom. She found a deep love for food and nutrition after learning to cook from her mom at eight years old. Since then she’s been developing and sharing recipes from her own kitchen that are bold in flavor and nourishing to the body!
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20 Comments

  • Avatar for Bob Kramer Bob Kramer says:

    5 stars
    This is another recipe that we are sure to try – and the photos are great!

  • Avatar for LeTrice LeTrice says:

    5 stars
    Recently started eating no meat and the hardest thing so far has been finding good meat fulfilling recipes and this by far has achieved that. This is such an easy and tasty recipe!!

  • Avatar for Mindy Mindy says:

    Looks like an awesome recipe! I was wondering what’s the difference between this and Channa Masala (Indian chickpea dish)?

  • Avatar for Karen Karen says:

    Made this for lunches this week. Super easy and super yummy! Anyone know the nutritional values?

  • Avatar for Nicki Nicki says:

    5 stars
    Made this as a meal prep! Loved it so much especially with the rice. Added a little more spice. So good!

  • Avatar for Heather Heather says:

    5 stars
    Absolutely delicious!!

  • Avatar for Suzan J Suzan J says:

    I love chickpeas, so I’m really excited to try this. I love how easy stews are to make!

    • Avatar for Bethany Kramer Bethany Kramer says:

      Aren’t they? Love how easy this stew is. 🙂 Hope you enjoy this recipe if you try it.

  • Avatar for Kathryn Kathryn says:

    Hi! This recipe looks delicious, as I am a big fan of garbanzo beans. I will definitely be trying this out. A question that I have: do you drain the cans of diced tomatoes, or pour them in without draining?

    Thank you in advance!

    • Avatar for Bethany Kramer Bethany Kramer says:

      Hi Kathryn, I’m a big fan of garbanzo beans as well! I do not drain my diced tomatoes because I actually like the added tomato juices. And fear not, it all reduces and thickens by the end.
      🙂 Let me know how you like it when you try it!

  • Avatar for Sarah Sarah says:

    Excited to make this! I assume that you drain the garbanzo beans before adding the can?

  • Avatar for Laura Laura says:

    5 stars
    Delicious. I just made this for my lunches. I didn’t have Tumeric or Garam Masala so I added some coriander and curry. I also put in some celery and red peppers and made quinoa to go with it. So easy to make and comes together so quickly. I’m not vegan or vegetarian but love to make meatless meals for myself. This will be made many times. Thanks for the fast and easy and delicious recipe

    • Avatar for Bethany Kramer Bethany Kramer says:

      Yay – thank you! 🙂 So glad it could work even without certain seasonings! It’s such a great meatless dinner.