Braised Moroccan Chickpea Stew with Harissa Tomatoes
A warming, spiced vegetarian stew combining tender chickpeas with vibrant harissa-spiced tomato broth. This mediterranean-inspired vegan (vegan, gluten free) ready in about 40 minutes pairs olive oil, medium, diced yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 4 cloves, minced garlic cloves
- 2 tbsp harissa paste
- 14 oz (1 can) canned diced tomatoes
- 2 cups, drained and rinsed canned chickpeas
- 2 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1 tsp salt
- 1/4 cup chopped, for garnish fresh cilantro
- optional, for serving lemon wedges
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat until shimmering. Add 1 diced medium yellow onion and sauté for 5 minutes until softened and translucent.
- Step 2: Add 4 minced garlic cloves and 2 tbsp harissa paste, cooking for 1 minute until fragrant and well combined.
- Step 3: Stir in 14 oz canned diced tomatoes, 2 cups drained chickpeas, 2 cups vegetable broth, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika, and 1 tsp salt. Bring to a simmer.
- Step 4: Reduce heat to low, cover partially, and simmer gently for 25 minutes until the stew thickens and flavors meld.
- Step 5: Taste and adjust seasoning if needed. Serve hot, garnished with 1/4 cup chopped fresh cilantro and lemon wedges on the side for squeezing.
Frequently asked questions
How long does Braised Moroccan Chickpea Stew with Harissa Tomatoes take to make?
Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Braised Moroccan Chickpea Stew with Harissa Tomatoes?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Braised Moroccan Chickpea Stew with Harissa Tomatoes?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Braised Moroccan Chickpea Stew with Harissa Tomatoes for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Braised Moroccan Chickpea Stew with Harissa Tomatoes vegan?
Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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