Slow-Cooked Moroccan Chickpea and Tomato Stew
A hearty vegan stew simmered slowly with fragrant regional spices, tender chickpeas, and rich tomatoes for a comforting meal. This moroccan-inspired vegan (vegan) ready in about 65 minutes pairs olive oil, large, diced yellow onion, medium, diced 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
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro and 2 tbsp lemon juice for brightness before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Slow-Cooked Moroccan Chickpea and Tomato Stew take to make?
Total time is about 65 minutes (15 min prep + 50 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 Slow-Cooked Moroccan Chickpea and Tomato Stew?
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 Slow-Cooked Moroccan Chickpea and Tomato Stew?
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 Slow-Cooked Moroccan Chickpea and Tomato Stew for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). 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 Slow-Cooked Moroccan Chickpea and Tomato Stew vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
