Moroccan-Spiced Carrot and Chickpea Stew with Harissa
A fragrant vegetarian stew showcasing tender carrots and chickpeas simmered in a spiced tomato sauce with harissa heat and warm Moroccan spices. This moroccan-inspired vegan (gluten free) ready in about 50 minutes pairs olive oil, medium, finely chopped onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 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
- 4 large, peeled and cut into 1/2-inch rounds carrots
- 1 can (15 oz), drained and rinsed canned chickpeas
- 2 tbsp olive oil
- 1 medium, finely chopped onion
- 3, minced garlic cloves
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1 tbsp harissa paste
- 1 can (14 oz) crushed tomatoes
- 1 1/2 cups vegetable broth
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped, for garnish fresh cilantro
- 4, for serving lemon wedges
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 finely chopped medium onion and 3 minced garlic cloves, sauté for 4-5 minutes until softened and fragrant.
- Step 2: Stir in 2 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp ground cinnamon, and 1 tbsp harissa paste. Cook for 1 minute until spices release their aroma.
- Step 3: Add 4 peeled and sliced large carrots, 1 can (14 oz) crushed tomatoes, 1 1/2 cups vegetable broth, 1 can (15 oz) drained chickpeas, 1 tsp salt, and 1/2 tsp black pepper. Stir to combine.
- Step 4: Bring the stew to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes until the carrots are tender and the sauce thickens slightly.
- Step 5: Taste and adjust seasoning if needed. Serve hot, garnished with 1/4 cup chopped fresh cilantro and accompanied by 4 lemon wedges to squeeze over the stew.
Frequently asked questions
How long does Moroccan-Spiced Carrot and Chickpea Stew with Harissa take to make?
Total time is about 50 minutes (15 min prep + 35 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 Moroccan-Spiced Carrot and Chickpea Stew with Harissa?
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 Moroccan-Spiced Carrot and Chickpea Stew with Harissa?
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 Moroccan-Spiced Carrot and Chickpea Stew with Harissa 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 Moroccan-Spiced Carrot and Chickpea Stew with Harissa 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.
