Moroccan-Inspired Chickpea and Vegetable Stew with Warm Spices

Quick Recipe Version (TL;DR)

• Yield: 6 servings
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes

Quick Ingredients

• 2 tbsp olive oil
• 1 large yellow onion, diced
• 3 medium carrots, sliced into 1/4-inch rounds
• 4 cloves garlic, minced
• 2 tbsp tomato paste
• 1 (28 oz) can crushed tomatoes
• 2 (15 oz) cans chickpeas, drained and rinsed
• 2 cups low-sodium vegetable broth
• 1 1/2 tsp ground cumin, 1 tsp sweet paprika, 1/2 tsp ground coriander, 1/2 tsp ground turmeric, 1/4 tsp ground cinnamon
• 1 tsp kosher salt (plus more to taste), 1/2 tsp black pepper
• 2 cups chopped zucchini (optional) and/or 2 packed cups baby spinach (optional)
• 1 tbsp fresh lemon juice, plus wedges for serving
• 2 tbsp chopped cilantro or parsley (optional)

Do This

• 1) Sauté onion and carrots in olive oil over medium heat until softened, about 8 minutes.
• 2) Add garlic, tomato paste, and spices; cook 1 minute until fragrant.
• 3) Stir in crushed tomatoes, chickpeas, broth, salt, and pepper; bring to a gentle boil.
• 4) Reduce to low, cover, and simmer 25 minutes, stirring occasionally.
• 5) If using zucchini, simmer 8 more minutes (covered) until tender.
• 6) Stir in spinach (if using) just until wilted, then finish with lemon juice.
• 7) Taste, adjust seasoning, and serve hot with herbs and lemon (and yogurt if you like).

---

Why You’ll Love This Recipe

• Warm Moroccan-inspired spices that taste special but stay mild and approachable.
• Hearty chickpeas and vegetables make it satisfying without being heavy.
• One pot, weeknight-friendly, and even better the next day.
• Easy to customize with whatever vegetables you have on hand.

Grocery List

• Produce: 1 large yellow onion, 3 medium carrots, 4 garlic cloves, 1 medium zucchini (optional), 1 lemon, cilantro or parsley (optional), baby spinach (optional)
• Dairy: Plain Greek yogurt for serving (optional)
• Pantry: Olive oil, tomato paste, 1 (28 oz) can crushed tomatoes, 2 (15 oz) cans chickpeas, low-sodium vegetable broth, kosher salt, black pepper, ground cumin, sweet paprika, ground coriander, ground turmeric, ground cinnamon

Full Ingredients

Base Stew

• 2 tbsp olive oil
• 1 large yellow onion (about 10 oz / 285 g), diced
• 3 medium carrots (about 9 oz / 255 g), peeled and sliced into 1/4-inch (6 mm) rounds
• 4 cloves garlic, minced
• 2 tbsp tomato paste
• 1 (28 oz / 794 g) can crushed tomatoes
• 2 cups (480 ml) low-sodium vegetable broth
• 2 (15 oz / 425 g) cans chickpeas, drained and rinsed (about 3 cups / 510 g cooked chickpeas)

Warm Spices (Approachable Moroccan-Inspired Blend)

• 1 1/2 tsp ground cumin
• 1 tsp sweet paprika
• 1/2 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1/8 tsp cayenne pepper (optional, for gentle heat)

Seasoning and Finishing

• 1 tsp kosher salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1 tbsp fresh lemon juice (about 1/2 lemon), plus lemon wedges for serving
• 2 tbsp chopped cilantro or parsley (optional)

Optional Vegetables (Great for Stretching the Pot)

• 2 cups (about 10 oz / 285 g) zucchini, cut into 1/2-inch (1.25 cm) cubes
• 2 packed cups (about 2 oz / 60 g) baby spinach

To Serve (Optional but Recommended)

• Cooked couscous or rice
• Warm crusty bread or pita
• Plain Greek yogurt (a spoonful on top balances the spices nicely)

Step-by-Step Instructions

Step 1: Prep your vegetables and open the cans

Dice the onion, slice the carrots into 1/4-inch rounds, and mince the garlic. If you’re using zucchini, cube it now. Drain and rinse the chickpeas. Having everything ready makes the cooking process smooth and prevents the garlic and spices from overcooking while you chop.

Step 2: Sauté the onion and carrots until softened

Set a large Dutch oven or heavy pot over medium heat. Add 2 tbsp olive oil. Add the diced onion and sliced carrots and cook, stirring occasionally, until the onion looks translucent and the carrots start to soften, about 8 minutes.

If the pot looks dry at any point, add 1–2 tbsp water and scrape up any browned bits; that flavor goes right into the stew.

Step 3: Bloom the garlic, tomato paste, and spices

Add the minced garlic and cook for 30 seconds, stirring constantly. Add the 2 tbsp tomato paste and stir for 30 seconds to slightly caramelize it.

Add the spices: cumin, paprika, coriander, turmeric, cinnamon (and cayenne, if using). Stir and cook for 1 minute, just until fragrant. This quick “bloom” step makes the stew taste deeper and more rounded.

Step 4: Add tomatoes, chickpeas, and broth

Pour in the crushed tomatoes and 2 cups vegetable broth, stirring well to dissolve the tomato paste and spices into the liquid. Add the chickpeas, 1 tsp kosher salt, and 1/2 tsp black pepper.

Increase heat to medium-high and bring the stew to a gentle boil, about 3–5 minutes.

Step 5: Simmer gently until the carrots are tender

Reduce heat to low, cover, and simmer for 25 minutes, stirring every 8–10 minutes so the bottom doesn’t catch. You’re looking for tender carrots and a stew that tastes blended and “finished,” not sharp.

If you prefer a looser stew, add an extra 1/2 cup (120 ml) broth during simmering. If you want it thicker, simmer uncovered for the last 5 minutes.

Step 6: Add optional vegetables (zucchini and/or spinach)

If using zucchini, stir it in after the first 25-minute simmer. Cover and simmer on low until the zucchini is tender but not mushy, about 8 minutes.

If using spinach, stir it in at the very end and cook just until wilted, about 1 minute. (Spinach is quick; it doesn’t need a long simmer.)

Step 7: Finish with lemon, adjust seasoning, and serve

Turn off the heat. Stir in 1 tbsp fresh lemon juice. Taste and adjust: add more salt (start with 1/4 tsp at a time), more pepper, and a touch more lemon if you want it brighter.

Ladle into bowls and top with chopped cilantro or parsley. Serve with couscous, rice, or bread. If you like, add a spoonful of plain Greek yogurt on top for a creamy, cooling contrast.

Pro Tips

• Keep the cinnamon subtle: 1/4 tsp adds warmth without making the stew taste “sweet.”
• Bloom the spices: That 1 minute of cooking the spices in oil makes a big difference in flavor.
• Control thickness easily: Simmer uncovered to thicken; add broth to loosen. The stew thickens more as it cools.
• Balance at the end: If the tomatoes taste a little sharp, lemon helps. If it still feels harsh, add 1–2 tsp yogurt per bowl when serving.
• Make it extra hearty: Serve over couscous and drizzle with a little olive oil right before eating.

Variations

• Add protein: Stir in 2 cups (about 10 oz / 285 g) shredded rotisserie chicken during the last 5 minutes of simmering (warm through before serving).
• Sweet potato twist: Replace half the carrots with 1 large sweet potato (about 12 oz / 340 g), peeled and cubed; simmer until tender (about the same timing as carrots).
• More heat (still balanced): Add 1/4 tsp cayenne or 1 tsp harissa paste with the tomato paste.

Storage & Make-Ahead

Cool stew to room temperature (within 2 hours), then refrigerate in an airtight container for up to 4 days. Reheat gently on the stovetop over medium-low heat, stirring occasionally, until hot (about 8–12 minutes). Add a splash of broth or water if it thickened too much. This stew also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating. For make-ahead, chop the onion and carrots up to 24 hours in advance and store refrigerated.

Nutrition (per serving)

Approximate, will vary by brand and optional add-ins. Per serving (1/6 of recipe): 330 calories, 12 g protein, 52 g carbohydrates, 9 g fat, 14 g fiber, 10 g sugar, 650 mg sodium.