Moroccan Chickpea Stew
Hearty chickpeas simmered with tomatoes, cumin, and harissa. 340 calories, 14g protein, a warming vegan stew.
Moroccan Chickpea Stew has 340 calories per serving, with 14g protein, 48g carbs, 10g fat, and 12g fiber. Prep 10 min, cook 25 min.
Nutrition per serving
2 serving(s)
340
Calories
14g
Protein
28% DV
48g
Carbs
17% DV
10g
Fat
13% DV
* %DV based on a 2000 calorie diet
🫘 12g fiber per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
25 min
Servings
2
Est. Cost
$3.50
Moroccan Chickpea Stew
A warming North African stew of chickpeas in a spiced tomato-harissa broth. It’s naturally vegan, fiber-rich, and perfect for meal prep.
Ingredients
- 1.5 cups cooked chickpeas (one 15 oz can, drained)
- 1.5 cups diced tomatoes
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp harissa paste
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground ginger
- 1/4 cup fresh cilantro, chopped
- Salt to taste
Instructions
- Heat olive oil in a pot over medium heat. Add onion and cook 5 minutes.
- Stir in garlic, cumin, paprika, and ginger. Cook 1 minute until fragrant.
- Add chickpeas, tomatoes, harissa, and 1/2 cup water. Stir to combine.
- Bring to a simmer, then reduce heat and cover. Cook 15 minutes.
- Mash some chickpeas with a spoon to thicken the stew.
- Season with salt and garnish with cilantro before serving.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 14g |
| Carbs | 48g |
| Fat | 10g |
| Fiber | 12g |
Tips
- Adjust harissa to your heat preference.
- Serve over couscous or with pita for a heartier meal.
- Stew thickens and improves the next day-great for meal prep.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 4 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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