Healthy Moroccan Chickpea Stew

This easy moroccan chickpea stew is one of our favorite go-to dinners! It’s packed with flavor, is hearty and filling, and super quick to make. Enjoy as a meatless weeknight meal or as a healthy meal prep recipe! 

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 chickpea stew. It’s super hearty & satisfying, full of flavor, and is one of my go-to recipes for a quick & easy dinner! Drew and I have been making this dish for years and absolutely love it. 

As if this recipe couldn’t be easier, it’s all made in 1 pot, takes just 30 quick minutes, and is made with the simplest of ingredients. You’ll love this meatless meal for any season or occasion! 

Everything You’ll Need

This recipe requires simple ingredients with a few extra seasonings. Here’s everything you’ll need, including some ingredient substitutions if needed.

Onion: I use a small yellow onion or half of a large onion. 
Garlic: I prefer fresh garlic but you can swap for garlic powder if needed. 
Chickpeas: use rinsed and drained chickpeas. You can also swap for lentils or white beans. 
Diced tomatoes: I love using fire roasted tomatoes because of the added depth of flavor they bring. 
Tomato paste: this will help thicken the tomato sauce to perfection.
Seasonings: turmeric powder (not fresh), paprika, cumin, and garam masala. 

How to make this Moroccan Stew – step by step

step by step photos for making moroccan chickpea stew

  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.

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

We love using this recipe for weekly meal prep for either lunch or dinner! Serve this stew over rice or quinoa for extra protein and store in airtight glass containers for 3-5 days. Reheat as needed and serve with fresh cilantro! 

Tip
a stock of storage containers

Meal Prep This Recipe

Our Favorite Meal Prep Containers

To make meal prep easy to reheat and keep fresh, we recommend using these glass airtight containers! They're not only great for prepping meals but are super useful for storing any and all leftovers.

Moroccan chickpea stew in a glass storage bowl with rice.

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More Delicious Meatless Meals

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

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

Healthy Moroccan Chickpea Stew

5 from 8 votes

This easy moroccan chickpea stew is one of our favorite go-to dinners! It's packed with flavor, is hearty and filling, and super quick to make. Enjoy as a meatless weeknight meal or as a healthy meal prep 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
Author: Bethany Kramer

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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Bethany Kramer

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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Recipe Rating




25 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.

  • Avatar for Maggie Maggie says:

    5 stars
    Made this tonight. It was so delicious!

  • Avatar for Emma Emma says:

    5 stars
    I make this about once a month. It has become my go-to for nights i’m too lazy to cook. Sometimes I add smoked paprika instead of regular for more spice. Thank you so much for this awesome meal!

  • Avatar for Charlette Charlette says:

    Made this today. Entire family enjoyed. Will make again.

  • Avatar for Michele Michele says:

    5 stars
    This was fantastic! Loved the spices! The only thing I didn’t use is the canned tomatoes because I get acid reflux. I did keep the tomato paste. I used vegetable broth instead of water and just added more to make up for the liquid from the canned tomatoes. Served with quinoa. Healthy and delicious!