Simple Moroccan Chickpea and Tomato Stew for Busy Family Lunches
A fast, one-pot Moroccan-inspired chickpea stew with tomatoes, cumin, paprika, turmeric, ginger, fresh herbs, and lemon. Canned chickpeas make it a practical vegetarian lunch for busy days while keeping the warm, fragrant character associated with Moroccan cooking.
Servings 4
Ingredients
- 2 tablespoons olive oil 30 mL
- 1 medium yellow onion finely chopped, about 1 cup (150 g)
- 3 garlic cloves minced (9 g)
- 1 teaspoon finely grated fresh ginger 5 g
- 1 1/2 teaspoons ground cumin 4 g
- 1 teaspoon sweet paprika 3 g
- 1/2 teaspoon ground turmeric 1 g
- 1/4 teaspoon ground cinnamon 0.5 g
- 1/4 teaspoon cayenne pepper optional (0.5 g)
- 1 can 14.5 ounces/411 g diced tomatoes, with their juices
- 2 cans 15.5 ounces/439 g each chickpeas, drained and rinsed, about 3 cups (500 g)
- 1 cup low-sodium vegetable broth 240 mL
- 1/2 teaspoon kosher salt 3 g, plus more to taste
- 1/4 teaspoon freshly ground black pepper 0.5 g
- 1 tablespoon chopped fresh cilantro 4 g
- 1 tablespoon chopped fresh flat-leaf parsley 4 g
- 1 teaspoon fresh lemon juice 5 mL
- Harissa for serving, optional (to taste)
Instructions
- Warm the olive oil in a Dutch oven or other medium heavy pot over medium heat. Add the onion and cook, stirring occasionally, until softened and lightly golden, about 5 minutes.
- Add the garlic, ginger, cumin, paprika, turmeric, cinnamon, and optional cayenne. Stir continuously for 30 seconds, just until fragrant so the spices do not scorch.
- Stir in the diced tomatoes with their juices, chickpeas, vegetable broth, salt, and black pepper. Scrape the bottom of the pot with a wooden spoon to loosen any flavorful browned bits.
- Bring the stew to a gentle simmer. Reduce the heat as needed to maintain a steady, gentle bubble, then cook uncovered for 12 to 14 minutes, stirring once or twice, until the tomato broth has thickened slightly.
- For a heartier texture, use the back of a spoon to lightly mash a small portion of the chickpeas against the side of the pot. Stir in the cilantro, parsley, and lemon juice. Taste and add more salt if needed.
- Spoon the stew into bowls and serve warm with crusty bread, Moroccan khobz if available, or cooked couscous. Offer harissa at the table for anyone who would like more heat.