Craving a dish that warms your soul and nourishes your body? This Moroccan Spiced Chickpea Stew is a fantastic addition to your collection of healthy chickpea recipes. It’s hearty, flavorful, and incredibly easy to make, perfect for any weeknight meal.
Key Ingredients & Substitutions:
- Canned Chickpeas: Rinsed and drained. You can cook dried chickpeas from scratch if you prefer.
- Crushed Tomatoes: Diced tomatoes work well too.
- Vegetable Broth: Chicken broth is another option for added flavor.
- Spinach: Kale or other leafy greens are great alternatives.
- Spices: Cumin, coriander, turmeric, and paprika are essential for that Moroccan flavor.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 (14.5-ounce) can crushed tomatoes
- 4 cups vegetable broth
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 5 ounces fresh spinach
Spices:
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional, for a kick)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 kcal
- Tools: Large pot or Dutch oven, cutting board, knife
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in your large pot over medium heat. Add the chopped onion and cook until it softens, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Toast the Spices
Add the cumin, coriander, turmeric, smoked paprika, and cayenne pepper (if using) to the pot. Stir constantly for about 30 seconds to release their aromas. This step really brings out the warm Moroccan flavors.
3. Build the Stew Base
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a gentle simmer, scraping up any browned bits from the bottom of the pot.
4. Add Chickpeas and Simmer
Stir in the rinsed and drained chickpeas. Reduce the heat to low, cover the pot, and let the stew simmer for 15-20 minutes. This allows the flavors to meld beautifully into a rich healthy chickpea recipe.
5. Wilt the Spinach
Remove the lid and stir in the fresh spinach. Cook for just a few minutes until the spinach wilts down. Season with salt and black pepper to your taste.
6. Serve and Enjoy
Ladle your Moroccan Spiced Chickpea Stew into bowls. Serve it warm on its own, or with a side of couscous or crusty bread for a complete meal.
Variation Ideas:
- Add diced sweet potatoes or carrots along with the onions for extra sweetness and nutrients.
- Stir in a tablespoon of peanut butter or tahini at the end for a creamy, nutty finish.
- Garnish with fresh cilantro or a squeeze of lemon juice for brightness.
Storage Instructions:
Store any leftover Moroccan Spiced Chickpea Stew in an airtight container in the refrigerator for up to 3-4 days. It reheats wonderfully on the stovetop over medium-low heat or in the microwave. This stew is also freezer-friendly; thaw overnight in the fridge before reheating.
Frequently Asked Questions (FAQ):
Can I make this stew in a slow cooker?
Yes, you can! Sauté the aromatics and spices on the stovetop first, then combine all ingredients in the slow cooker and cook on low for 4-6 hours or high for 2-3 hours.
Is this recipe gluten-free?
Absolutely, this Moroccan Spiced Chickpea Stew is naturally gluten-free, making it a great option for many diets.
Can I add other vegetables?
Certainly! Bell peppers, zucchini, or even a handful of chopped collard greens would be delicious additions to this healthy chickpea recipe.
How can I make this stew spicier?
Increase the amount of cayenne pepper, or add a pinch of red pepper flakes along with the other spices.
What can I serve with this stew?
It’s excellent with couscous, brown rice, quinoa, or a simple piece of whole-wheat bread.
Can I use dried chickpeas instead of canned?
Yes, soak and cook dried chickpeas according to package directions. You’ll need about 1 cup of dried chickpeas to yield the amount in two cans.