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
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.
• 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.
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.