Moroccan chickpea stew recipe - a warm, comforting stew you’ll love. It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays.
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What is Moroccan Chickpea Stew
Moroccan chickpea stew is a hearty and healthy meal from Morocco. This vegan stew offers plenty of bursting flavors from traditional spices such as cumin, ginger, and nutmeg. Moroccan chickpea stew provides warmth and comfort to you as you eat it.
Why you will like this Moroccan stew
Moroccan chickpea stew is a healthy meal you can feel good about feeding your family. Full of protein and vitamins, it is a great tasting, healthy alternative to meat-based stews.
This chickpea stew recipe is also very easy to make ahead of time. You can even make this on a weekend and serve it throughout the week as a lunch or dinner. Because it is so fast to make, you can serve it in less than 20 minutes any night of the week!
Even though it is healthy, it is also very comforting. When you eat this soup, you will instantly feel warm and comforting.
Chickpea Stew Recipe Ingredients
Here’s what you’ll need to make this comforting stew:
- olive oil
- garlic cloves
- bay leaf
- onion
- carrot
- cooked chickpeas
- tomato sauce or marinara sauce
- water or vegetable broth
- cilantro
- salt to taste
- sugar
- tahini
- ras-el-hanout spice mix
For the ras-el-hanout spice mix, you’ll need the following spices:
- ground cumin
- ground nutmeg
- freshly ground black pepper
- ground cinnamon
- ground coriander seeds
- cayenne
- ground ginger
- ground cloves
- salt
What is ras el hanout spice mix
Ras el hanout or rass el hanout spice mix is a collection of various spices from Morocco, Tunisia, or Algeria. The spice mix serves a similar purpose to garam masala found in Indian cuisines.
The spices can vary slightly, but they often include:
- clove
- coriander seed
- cardamom
- allspice
- dry turmeric
- cumin
- cinnamon
- nutmeg
- mace
- dry ginger
- chili peppers
- peppercorn
- sweet and hot paprika
- fenugreek
How to make Instant Pot Chickpea Stew - Moroccan Style
Here’s what you need to do to make the stew in the Instant Pot.
First, start by making the ras-el-hanout. While the spice blend is not easily available in all stores, making it at home is super easy.
To make it, just add the spices to a small bowl and whisk them together with a fork or a small whisk.
Once the spices are ready, turn on the Saute function on your Instant pot. Then, heat the olive oil in the inner pot.
Once the oil is hot, add the onion and garlic. Then sauté for a minute or until they become fragrant.
Next add the carrots, chickpeas, tomato sauce, spice mix, tahini, and water/vegetable broth. Once they are all added, give the mixture a stir.
Finally, close the lid, seal the vent, and pressure cook for 6 minutes. Then do a natural pressure release.
Once pressure is released, serve the stew warm and garnish with cilantro.
Moroccan Chickpea Soup on Stove Top
Making the stew on the stove top is very easy too.
Start by whisking together the spices in a small bowl. When they are combined, set them aside.
Then, in a large pot or stockpot, heat the olive oil over medium heat. Once it is hot, add the onions and garlic and saute for about 1 minute or until fragrant.
Next, add the carrots and allow them to cook for about 6 minutes.
When the carrots have cooked for a few minutes, add the remaining ingredients including chickpeas, tomato sauce, spice mix, tahini, and water/vegetable broth. Give the stew a stir and then cover.
Once it is covered, allow it to simmer for about 15 to 20 minutes or until the carrots are soft. When the soup is ready, serve with a garnish of cilantro, naan, rice, or bread.
Instant Pot Chickpea Stew Tips and Tricks
For the best results follow these tips when making this.
- Make sure you use pre-cooked chickpeas. If they are not pre-cooked, they won’t cook fully in the stew.
- Add other veggies if you like. Cubed potatoes, zucchini, tomatoes, and jalapenos are some good extras you can try adding.
Is Chickpea Stew healthy?
This stew is very healthy. Not only does it contains plenty of protein from the chickpeas, it is also low in fat and calories and provides additional nutrients from the carrots. Some of the spices and herbs, like garlic and ginger, can help provide additional health benefits too. This is a warm, comforting stew you can feel comfortable serving to your family.
Can I substitute other spices?
Yes you can use other spices if you prefer or need to. The ras el hanout spice mix is a delicious combination, but you can also use other spices to make a slightly different flavor or add or omit spices to your liking. If you don't mind skipping the authentic moroccan flavors, you could always add some garam masala or Italian herbs instead of the ras el hanout spice mix
If you make a change, let us know what you did in the comments!
How to store Chickpea Stew
To store it in the fridge, allow it to cool some and then pour or ladle it into an airtight container. Then, seal the container and place in the fridge for 5 to 7 days.
To reheat it, you can microwave a bowl, cup or the whole container for a few minutes. You could also remove from the container and reheat on the stovetop in a small saucepan over medium-low heat.
Can I freeze this Chickpea Stew?
Yes, you can freeze the chickpea stew. To freeze, first you will need to place the soup in a freezer safe container. Then freeze the soup.
When you are ready to eat the soup, you can thaw it overnight in the fridge or microwave the frozen soup for several minutes. If you thaw the soup, you can reheat in the microwave or on the stovetop in a small saucepan over medium-low heat.
Can I meal prep this stew?
Yes you can chop the carrots ahead of time. You could also make our homemade naan to serve with the soup a day ahead as well. And if you chop the veggies, make sure to store them in an airtight container. You can also prepare the chickpeas ahead of time so they are ready to go in the stew.
This Moroccan chickpea stew recipe also keeps great in the fridge and cooks fast in the Instant Pot. You could easily make it on Sunday and serve it as a lunch or dinner several times throughout the week.
More Chickpea Recipes to Try
If you love chickpeas, you should check out this Spicy Roasted Chickpea recipe. They are a great snack or appetizer for any occasion.
Another great option for enjoying this protein packed bean include:
- Chana Masala - Skip the restaurant and make your own Channa Masala at home.
- Chana Saag - another warm chickpea dish packed with flavors and a very similar Indian soup similar to Moroccan Chickpea stew
- Chole - Our authentic Punjabi chole from my grabndma's kitchen. An Indian chickpea recipe perfect for cold days and nights
- Falafel - A middle eastern chickpea patty with fresh herbs and spices.
- Hummus - Our delicious hummus is made with perfectly cooked chickpeas, blended with tahini, lemon juice and garlic.
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Moroccan Chickpea Stew Recipe and Video
Moroccan Instant Pot Chickpea Stew
Moroccan chickpea stew recipe - a warm, comforting stew you’ll love. It offers the perfect blend of carefully chosen and proportioned spices to create a delectable vegan recipe that will cozy up even the coldest winter night. This hearty recipe comes together in less than 20 minutes so you can enjoy it anytime- even on the busiest of weekdays.
Ingredients
For Stew
- olive oil 1 tablespoon
- garlic cloves 5, minced
- bay leaf 1
- large onion 1, diced
- carrot 1, sliced
- chickpeas 2 cups, cooked
- marinara sauce or tomato sauce 1 cup
- water or vegetable broth 1 cup
- cilantro to garnish
- salt to taste
- sugar, ½ teaspoon (optional)
- tahini 1 tablespoon
- ras-el-hanout spice mix 1 tbsp
Ras-El-Hanout Spice Mix
- cumin ground 1 tsp
- ginger ground 1 tsp
- nutmeg ground 1/2 tsp
- freshly ground black pepper 3/4 tsp
- cinnamon ground 1/2 tsp
- coriander seeds ground 1/2 tsp
- cayenne 1/2 tsp
- cloves ground 1/4 tsp
- salt 1 tsp
Pair it with Naan (optional)
Instructions
How to make Chickpea Stew in Instant Pot
Here’s what you need to do to make the stew in the Instant Pot.
First, start by making the ras-el-hanout. While the spice blend is not easily available in all stores, making it at home is super easy.
To make it, just add the spices to a small bowl and whisk them together with a fork or a small whisk.
Once the spices are ready, turn on the Saute function on your Instant pot. Then, heat the olive oil in the inner pot.
Once the oil is hot, add the onion and garlic. Then sauté for a minute or until they become fragrant.
Next add the carrots, chickpeas, tomato sauce, spice mix, tahini, and water/vegetable broth. Once they are all added, give the mixture a stir.
Finally, close the lid, seal the vent, and pressure cook for 6 minutes. Then do a natural pressure release.
Once pressure is released, serve the stew warm and garnish with cilantro.
Chickpea Stew on stove top
Making the stew on the stove top is very easy too.
Start by whisking together the spices in a small bowl. When they are combined, set them aside.
Then, in a large pot or stockpot, heat the olive oil over medium heat. Once it is hot, add the onions and garlic and saute for about 1 minute or until fragrant.
Next, add the carrots and allow them to cook for about 6 minutes.
When the carrots have cooked for a few minutes, add the remaining ingredients including chickpeas, tomato sauce, spice mix, tahini, and water/vegetable broth. Give the stew a stir and then cover.
Once it is covered, allow it to simmer for about 15 to 20 minutes or until the carrots are soft. When the soup is ready, serve with a garnish of cilantro, naan, rice, or bread.
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Nutrition Information
Yield 4 servings Serving Size 1Amount Per Serving Calories 251Total Fat 9gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 7gCholesterol 1mgSodium 256mgCarbohydrates 36gFiber 9gSugar 10gProtein 10g
All information and tools presented and written within this site are intended for informational purposes only. We are not a certified nutritionist and any nutritional information on TheBellyRulesTheMind.net should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though we try to provide accurate nutritional information to the best of our ability, these figures should still be considered estimates.