This Moroccan-spiced stew is rich, comforting, and irresistibly fragrant—it’s everything I want in a plant-based cozy meal, minus the fuss.

It’s actually a spin on my original Chickpea Stew but this time, I layered it with warming spices inspired by Moroccan and Indian cuisine—including cumin, cinnamon, ginger, and coriander—all coming together to create a deep, aromatic flavor profile that tastes like it simmered for hours (but really, it comes together in just about 30 minutes).

Why you’ll love this recipe:

  • Creamy without cream: I achieve that thick, velvety stew base using only blended canned chickpeas and their liquid. It’s indulgent and totally plant-based!
  • Easy and affordable: This recipe is centered around cost-effective staple ingredients, including canned chickpeas, canned fire-roasted tomatoes and tomato paste. 
  • Family-approved: It comes together quickly, has a wonderful flavor, and can be enjoyed in a number of ways (serve it on its own, with warm pita bread or brown rice, or you can pair it with grilled chicken or fish). You can make it ahead of time, and have leftovers for lunch or on nights when you’re too tired to whip up something new.

This recipe’s a hit!

Delicious, easy, healthy!

Aeb
(5 stars) 11 ratings
Add your review
Step 1: Heat olive oil in a large skillet over medium-high. Add onion and salt; sauté for 6 minutes until soft and lightly browned.
Step 2: Lower the heat to medium-low and stir in the garlic, tomato paste, and spices. Cook for 1 minute, stirring constantly, until thick and fragrant.
Step 3: Add chickpeas and tomatoes with juices; stir and simmer for 5 minutes. Meanwhile, blend remaining chickpeas with liquid until smooth.
Step 4: Add blended chickpeas, stir, and bring to a boil. Cover, simmer 20 minutes, and stir in herbs, lemon zest, cayenne (if using), season, and serve!

The real star here is the canned chickpeas. They’re budget-friendly, incredibly convenient, and filled with protein, fiber, and a variety of vitamins and minerals. And don’t toss that liquid…well, be sure to save the liquid in two of the cans. Known as aquafaba, the starchy water from the can blends into a creamy base that makes the stew thick and indulgent—without a drop of cream. It’s feels like culinary magic.

This recipe is nourishing, satisfying, and a total cinch to make. My family loves it and I’m hoping you do, too! 

Another cozy vegetarian bowl to try: my Superfood Lentil Veggie Stew!

(5 stars) 11 ratings

Moroccan-Spiced Chickpea Stew (Vegan)

This Moroccan-Spiced Chickpea Stew is rich, comforting, and irresistibly fragrant—it’s everything I want in a cozy meal, minus the fuss
Yield: 6 cups
Prep Time: 10 minutes
Total Time: 40 minutes
Print Recipe Pin Recipe Leave a Review

Ingredients
 

  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced (~1 ½ cups)
  • 1 teaspoon kosher salt
  • 4 garlic cloves, minced (or 1 teaspoon garlic powder)
  • 1 tablespoon tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground coriander
  • 3 14-ounce cans chickpeas ; 1 drained and 2 with liquid
  • 1 14-ounce can fire-roasted diced tomatoes
  • ½ cup chopped fresh parsley or cilantro
  • Optional: ¼ teaspoon cayenne for a kick
  • Optional: 1 teaspoon lemon zest for brightness

Instructions
 

  • In a large, wide skillet, heat the olive oil over medium-high heat. Add the diced onion and salt, and sauté for about 6 minutes, until soft and lightly caramelized.
  • Reduce the heat to medium-low, and stir in the garlic, tomato paste, cumin, ginger, cinnamon, and coriander. Cook for 1 minute, stirring constantly to avoid burning. The mixture will be thick and deeply aromatic.
  • Add the drained can of chickpeas and the fire-roasted diced tomatoes with their juices. Stir everything together and let it simmer for 5 minutes to blend the flavors.
  • While the stew simmers, add the remaining two cans of chickpeas with their liquid (aka aquafaba) into a blender and process until smooth and creamy. If your blender is small, do this in two batches.
  • Pour the blended chickpeas into the skillet and raise the heat to medium-high. Stir everything together to fully incorporate the pureed chickpea mixture. Once you reach a gentle boil, cover with a lid, reduce heat and simmer for about 20 minutes, stirring occasionally, until its piping hot. Remove lid, stir in the herbs, along with optional lemon zest (and cayenne for heat). Season with additional salt and black pepper to taste and serve.

Notes

Skillet specs
• Use a large, wide skillet. Mine is ~11 inches across.
Ingredients
• I love using fire-roasted diced tomatoes for that extra smoky depth—but plain diced tomatoes will also work in a pinch.
• Aquafaba (the chickpea liquid) is the not-so-secret ingredient here! It blends beautifully with the chickpeas to create a velvety texture that mimics a creamy stew—no dairy or broth needed.
• You’ll need a total of 3 cans chickpeas: 1 can will be rinsed and drained; 2 cans are blended with their liquid (aqua faba) to create a creamy, velvety texture without having to use heavy cream.
• If your blender isn’t big enough to puree both chickpea cans (plus their liquid) at the same time, you can do it in 2 batches and pour each into the skillet when it’s done blending.
Storage tip
This keeps well in the fridge for up to 4 days—simply reheat gently on the stove or in the microwave, stirring occasionally to maintain its creamy texture. You can also freeze this stew in portioned containers for up to 3 months. Simply thaw in the refrigerator before reheating.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 cupCalories: 260Carbohydrates: 35gProtein: 11gTotal Fat: 9g— Unsaturated Fat: 8g— Saturated Fat: 1gCholesterol: 0mgSodium: 680mgPotassium: 416mgFiber: 11gTotal Sugar: 8g— Natural Sugar: 8g— Added Sugar: 0gIron: 3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!