Healthy Moroccan Chickpea Stew

This easy Moroccan chickpea stew is one of our favorite go-to dinners! It’s packed with flavor, warm Moroccan spices, and a rich tomato-y base. A super satisfying meatless dinner that everyone will love!

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! 

Ingredients -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: to add flavor to the base an onion is a must.
Garlic: to layer lots of flavor this recipe uses both fresh garlic and garlic powder! 
Chickpeas: for the star of the show this recipe uses pre-cooked canned chickpeas! Full of fiber and plant-protein.
Diced tomatoes: I love using fire-roasted tomatoes because of the added depth of flavor they bring. 
Tomato paste: to help thicken the stew!
Seasonings: to give the stew lots of flavor and warm spice use turmeric powder, paprika, cumin, and garam masala. 

How to make this Moroccan Stew – step by step

(1) Saute those onions! First, saute the chopped onions in olive oil for about 3-4 minutes or until soft and the edges are slightly browned.

(2) Add the chickpeas! Stir into the cooked onions – chickpeas, minced garlic, and all the seasonings and spices. Cook together for 1 minute.

step by step photos for making moroccan chickpea stew

(3) Add tomatoes and simmer! Add 2 cans of diced tomatoes & tomato paste, 1/2 cup of water. Let simmer for 30 minutes on low to medium heat, stirring occasionally.

(4) Season and serve! The finished product – the sauce should be reduced, thicker, and bold with flavor. Season with additional salt & black pepper if needed then serve with cilantro and rice!

Tips for Success

Switch of the beans – if you want to use another bean or legume, you can try cannellini beans, butter beans, or green lentils!

Fresh cilantro is a must! – to add fresh vibrant flavor at the end, you can’t miss out on using fresh cilantro. It adds the perfect pop of flavor with the warm spices and instantly elevates the dish!

What to serve it with – the best way to serve this chickpea stew is with some grains! We love brown, white, or wild rice, quinoa, or even farro. If you prefer not to serve it with a grain you can serve it alongside salad such as our artichoke salad or this greek cucumber and tomato salad.

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 13 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 stew, moroccan chickpea stew
Freezer Friendly: Yes
Calories: 293 kcal
Author: Bethany Kramer

Ingredients

  • 1 small onion diced
  • 2 garlic cloves minced
  • 1 tbsp olive oil
  • 1 14-ounce cans diced tomatoes
  • 1 14-ounce can chickpeas
  • 1/2 cup filtered water
  • 2 tbsp tomato paste
  • 1 tsp each tumeric, paprika, and garam masala
  • 1/4 teaspoon garlic powder
  • 1 tbsp cumin
  • 1/2 tsp salt (plus salt to taste)
  • 1/2 tsp black pepper
  • cilantro

Instructions

  1. Saute the onions: In a pot on medium heat, saute diced onion in olive oil for 3-4 minutes. Stir often, onions should be soft and edges should be slightly brown when done.

  2. Add the chickpeas and spices: Add to the cooked onions – garlic, chickpeas, salt & pepper, spices, garlic powder, and cook for about a minute until fragrant. 

  3. Add tomatoes and simmer: stir in diced tomatoes, filtered water, and tomato paste. Cover and let cook on a gentle simmer for 25-30 minutes, stirring occasionally.

  4. Season then serve: Before serving, taste and adjust if needed with a pinch of salt until the flavor is just right. Serve over rice or quinoa with chopped fresh cilantro!

Recipe Video

Notes

What to serve it with – the best way to serve this chickpea stew is with some grains! We love brown, white, or wild rice, quinoa, or even farro. If you prefer not to serve it with a grain you can serve it alongside salad such as our artichoke salad or this greek cucumber and tomato salad.

Nutrition Facts
Healthy Moroccan Chickpea Stew
Amount Per Serving
Calories 293 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 0.8g4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg0%
Sodium 0mg0%
Potassium 887mg25%
Carbohydrates 51.6g17%
Fiber 11g44%
Sugar 6.9g8%
Protein 11.2g22%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 70mg7%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.
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Bethany Kramer

Bethany Kramer is the cook and photographer behind A Simple Palate. 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




46 Comments

  • Avatar for Shelene Shelene says:

    I love this. I add a handful of baby spinach at the end to get some extra veggies in there. Even the kids tolerate it.

  • Avatar for Sam Sam says:

    Sorry – just to clarify is it one or two cans of diced tomatoes. The ingredients list and the text part in the beginning give different advice. Loons tasty. Will try it tonight!

  • Avatar for Kiara Kiara says:

    Husband isn’t a fan of chick peas but this recipe made him a fan. Looking forward to trying out more of your recipes thank you simple palate ❤️

  • Avatar for Erin Erin says:

    5 stars
    Quick and easy, full of flavour, hearty and delicious!! I added chopped celery along with the onions and garlic, and stirred in fresh chopped spinach at the very end, and served it over quinoa. A complete meal in a bowl!!

  • Avatar for Kayla Kayla says:

    5 stars
    Super easy to make !

  • Avatar for Sarah Sarah says:

    Hey the ingredients say 1 can tomatos instead of 2 cans you said in your description . Thanks for the recipe!

  • Avatar for Doug Doug says:

    Made this with Jasmine Rice and added Cauliflower- Was fantastic. Even the kids ate it all. I’m on a sodium restricted diet and it has a ton of flavor. Next time I may throw some shredded chicken in and make a bowl with some avocado on the side

  • Avatar for David David says:

    5 stars
    How could something this good be so easy to make, methought. And nutritious to boot.
    My kind of cooking!

  • Avatar for Lee Lee says:

    5 stars
    This dish is quick and delicious!

  • Avatar for Mareah Mareah says:

    5 stars
    So warmly and comforting. Easy to follow, too!

  • Avatar for Mary kielb Mary kielb says:

    A question, if I use fresh lentils, do I cook them first and how much would I use

  • Avatar for Margaux Margaux says:

    This recipe was amazing! I wanted to make it a tad heartier and added ground turkey, carrots, and celery. So good! Have made this a few times now, definitely a staple.

  • Avatar for Laura Laura says:

    Love this recipe! Quick and easy weeknight dinner that can be used over and over again 🙂 I like to squeeze fresh lime over it and then add a small splash of Worcestershire sauce for a little depth and I love how easily you can adjust the recipe!

  • Avatar for Hanna Hanna says:

    Does this freeze well??

  • 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!

  • Avatar for Charlette Charlette says:

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

  • 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 Maggie Maggie says:

    5 stars
    Made this tonight. It was so delicious!

  • 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 Sarah Sarah says:

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

  • 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 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 Heather Heather says:

    5 stars
    Absolutely delicious!!

  • 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 Karen Karen says:

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

  • 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 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 Bob Kramer Bob Kramer says:

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