I’ve had some requests to create more plant-based recipes around here, and I’ll be honest I’m not so sure I love how the term plant-based is used, these days. Because I believe we should ALL enjoy a plant-based diet, whether or not we choose to eschew animal products. Plants are SO essential for our health and wellbeing, especially vegetables and fruit which we tend to get far too little of, despite there being such huge availability in North America. I’ll get off my soap box now, but my point being, you don’t have to be vegetarian or vegan to enjoy plant-based meals (but if that’s your value that’s a-ok too). We do on the regular, and I encourage you to, as well. This soup is an oldie-but-goodie, from way back in my personal chef days and the whole family loves the warm Moroccan-inspired spices and the simplicity of this comforting dish, especially in the cold of winter. You can make it more like a soup, with extra broth or let it get nice and thick and serve over some quinoa or rice.
Moroccan Chickpea Stew
Serves 4-6
2 tbsp cooking oil (olive, avocado, coconut)
1 small onion, diced
4 medium carrots, chopped small
1 large clove garlic, minced
1 tsp cumin
1 tsp cinnamon
1/2 tsp coriander
1/4 tsp turmeric
1/4 tsp smoked paprika
1/4 tsp ground ginger
3 cups cooked chickpeas (~2 cans, drained)
1 can diced tomatoes (I like fire roasted, without chiles- but any variety will do)
3/4 tsp sea salt or to taste (you will use less salt if you use salted broth)
black pepper to taste
1 tbsp fresh squeezed lemon juice
4 cups vegetable or chicken broth
small handful almonds, chopped + cilantro to top.
1. In a large dutch oven or soup pot, heat oil until hot. Add onion and carrot and cook until starting to soften. Reduce heat to medium-low and stir in garlic.
2. Mix all spices and stir in, cooking for a minute to toast.
3. Add chickpeas and tomato; stir to mix well with vegetables and spices. Season with a bit of salt, pepper and lemon juice and add broth.
4. Bring to a boil, reduce heat and simmer, covered, at least 20-30 minutes to allow flavors to meld (this can be made in the slow cooker or instant pot, as well– I recommend completing steps 1-2 first for maximum flavor!).
5. Before serving, top with chopped almonds and cilantro.
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Moroccan Chickpea Stew
- Prep Time: 5 minutes
- Cook Time: 20-30 minutes
- Total Time: 16 minute
- Yield: 4 servings 1x
Ingredients
2 tbsp cooking oil (olive, avocado, coconut)
1 small onion, diced
4 medium carrots, chopped small
1 large clove garlic, minced
1 tsp cumin
1 tsp cinnamon
1/2 tsp coriander
1/4 tsp turmeric
1/4 tsp smoked paprika
1/4 tsp ground ginger
3 cups cooked chickpeas (~2 cans, drained)
1 can diced tomatoes (I like fire roasted, without chiles- but any variety will do)
3/4 tsp sea salt or to taste (you will need less salt if you use salted broth)
black pepper to taste
1 tbsp fresh squeezed lemon juice
4 cups vegetable or chicken broth
small handful almonds, chopped + cilantro to top
Instructions
1. In a large dutch oven or soup pot, heat oil until hot. Add onion and carrot and cook until starting to soften. Reduce heat to medium-low and stir in garlic.
2. Mix all spices and stir in, cooking for a minute to toast.
3. Add chickpeas and tomato; stir to mix well with vegetables and spices. Season with a bit of salt, pepper and lemon juice and add broth.
4. Bring to a boil, reduce heat and simmer, covered, at least 20-30 minutes to allow flavors to meld (this can be made in the slow cooker or instant pot, as well– I recommend completing steps 1-2 first for maximum flavor!).
5. Before serving, top with chopped almonds and cilantro
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