Slow-Cooked Moroccan Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-05-17 · Updated 2026-05-17

A hearty vegan stew simmered slowly with fragrant regional spices, tender chickpeas, and rich tomatoes for a comforting meal. This Moroccan-inspired vegan recipe, ready in about 65 minutes, pairs olive oil, yellow onion, carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 6, 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 large, diced yellow onion
• 2 medium, diced carrot
• 3 cloves, minced garlic cloves
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1/2 tsp ground cinnamon
• 1 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes
• 28 oz can diced tomatoes
• 3 cups vegetable broth
• 2 cans (15 oz each), drained and rinsed chickpeas
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1/4 cup, chopped fresh cilantro
• 2 tbsp lemon juice

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large diced yellow onion and 2 diced medium carrots, sautéing for 5-6 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tbsp ground cumin, 1 tbsp ground coriander, 1/2 tsp ground cinnamon, 1 tsp smoked paprika, and 1/4 tsp crushed red pepper flakes. Cook for 1 minute until fragrant.
3. Step 3: Add 28 oz canned diced tomatoes with their juices, 3 cups vegetable broth, and 2 drained and rinsed 15 oz cans of chickpeas. Season with 1 1/2 tsp salt and 1 tsp black pepper.
4. Step 4: Bring the stew to a boil, then reduce to low heat and cover. Simmer gently for 45 minutes, stirring occasionally, until the sauce thickens and flavors meld.
5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro and 2 tbsp lemon juice for brightness before serving.