Description
Moroccan Chickpea Stew
Moroccan Chickpea Stew is a fragrant and wholesome dish inspired by North African cuisine. It’s packed with chickpeas, cauliflower, and spices simmered in a rich tomato sauce, perfect for a cozy dinner. Serve it with couscous, rice, or pita bread for a complete meal. With simple ingredients, this flavorful stew comes together in 30 minutes and is ideal for weeknight dinners or meal prep. Top it with fresh cilantro, yogurt, and toasted nuts for a burst of texture and taste!
2 tbsp extra virgin olive oil
1 large onion, chopped
3 cloves garlic, pressed
1 tbsp harissa (or ¼ tsp red pepper flakes)
1 tsp ground cumin
1 tsp ground coriander
2 cans (15 oz each) chickpeas
1 medium cauliflower, cut into florets
2 cans (15 oz each) diced tomatoes
1½ cups vegetable broth
1 tsp salt
Black pepper
1 tbsp fresh cilantro + 1 lemon, cut into wedges
Directions:
1. Heat oil, sauté onion (3 mins), add garlic & spices (2 mins).
2. Stir in chickpeas, cauliflower, tomatoes, broth, salt, & pepper.
3. Simmer for 20 mins until cauliflower is tender.
Prep Time: 10 mins
Kcal: 355 kcal per serving
Step-by-Step Guide
1. Prepare Ingredients: Chop the onion, press the garlic, cut the cauliflower into bite-sized florets, rinse and drain the chickpeas, and juice one lemon.
2. Sauté Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
3. Bloom Spices: Add the pressed garlic, harissa, cumin, and coriander to the pot. Stir constantly for about 1 minute until fragrant, being careful not to burn the garlic.
4. Build the Stew: Add the chickpeas, cauliflower florets, diced tomatoes (with their juices), vegetable broth, salt, and a generous grind of black pepper. Stir well to combine.
5. Simmer: Bring the stew to a boil, then reduce the heat to a gentle simmer. Cover and cook for 20-25 minutes, or until the cauliflower is tender but not mushy.
6. Finish and Serve: Remove from heat. Stir in the fresh cilantro. Taste and adjust seasoning with more salt, pepper, or a squeeze of lemon juice as desired.
Serving Suggestions
Serve this hearty stew over a bed of fluffy couscous, quinoa, or rice to soak up the flavorful sauce. For a lighter option, enjoy it with warm pita bread or naan. Garnish generously with a dollop of plain yogurt or dairy-free alternative, extra chopped cilantro, and a sprinkle of toasted almonds or pine nuts for crunch. A fresh side salad with lemon vinaigrette perfectly complements the rich, spiced stew.
How-to Summary
Quickly sauté onion, garlic, and spices. Add chickpeas, cauliflower, tomatoes, and broth. Simmer covered for 20 minutes until the cauliflower is tender. Finish with fresh cilantro and lemon juice.
Frequently Asked Questions
Can I make this stew in a slow cooker? Yes. Sauté the onion, garlic, and spices first for best flavor, then transfer everything to the slow cooker. Cook on low for 6-7 hours or high for 3-4 hours.
How can I adjust the spice level? Control the heat by adjusting the amount of harissa or red pepper flakes. Start with less and add more at the end of cooking if needed.
What can I use instead of harissa? Use 1/4 to 1/2 teaspoon of red pepper flakes, or a tablespoon of tomato paste mixed with a pinch of cayenne and smoked paprika.
How should I store and reheat leftovers? Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of broth if it has thickened too much.
Can I freeze this stew? Absolutely. It freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.
Common Mistakes to Avoid
- Overcooking the cauliflower: Aim for tender, not mushy, florets.
- Not blooming the spices: Sautéing them briefly unlocks their full aromatic potential.
- Using undrained chickpeas: Always rinse and drain canned chickpeas to control sodium and improve texture.
- Skipping the acid: The fresh lemon juice at the end is crucial for brightening the rich flavors.
- Forgetting to taste and season: Always adjust salt and pepper at the end of cooking.
Conclusion
This Moroccan Chickpea Stew is a testament to how simple ingredients can create extraordinary depth of flavor. It’s a nutritious, flexible, and deeply satisfying meal that fits perfectly into busy weeknights or relaxed weekend cooking. By mastering the easy technique of blooming spices and following the tips to avoid common pitfalls, you’ll have a foolproof, crowd-pleasing dish in your repertoire. Enjoy the process of making this vibrant stew and the delicious, comforting results.