Mediterranean Chickpea Stew
This Moroccan chickpea stew is hearty and satisfying: packed with healthy vegetables and a savory blend of spices!
Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: 4 to 6
Ingredients:
2 cups dry quinoa or 1 recipe Easy Couscous*
1 large onion
3 cloves garlic
2 large sweet potatoes (about 1 ¾ pounds)
2 tablespoons olive oil
1 teaspoon each paprika and ground cumin
1/2 teaspoon each ground coriander, ground turmeric, and ground ginger
1/4 teaspoon ground cinnamon
1/2 teaspoon each kosher salt and ground black pepper
2 pinches cayenne pepper
1 15-ounce can diced tomatoes
2 cups vegetable broth
15 ounce can chickpeas, drained (or 1 1/2 cups cooked)
3 cups baby spinach (or chopped spinach)
2 tablespoons chopped fresh cilantro, for garnish
1 lemon, for garnish
1 cup Greek yogurt, for garnish
Instructions:
Make the quinoa using the stovetop method or Instant Pot method. When it’s done, sprinkle with a little kosher salt to taste.
Dice the onion and mince the garlic. Chop the sweet potatoes into bite-sized pieces.
In a large pot, heat the olive oil. Sauté the onion for about 5 minutes. Add the minced garlic and sauté about 1 minute.
Stir in the paprika, cumin, coriander, turmeric, ginger, cinnamon, kosher salt, black pepper, andcayenne pepper. Stir about 30 seconds, then add diced tomatoes and broth.
Bring to a boil, then add sweet potatoes and drained and rinsed chickpeas. Simmer 25 to 30 minutes until the potatoes are tender. Stir in the spinach in the last 2 minutes.
Serve over the quinoa, garnished with chopped cilantro, fresh squeezed lemon juice, and a dollop of Greek yogurt.
Notes:
*Serve with rice, couscous, or bulgur wheat (couscous and bulgur are not suitable for gluten-free diets).
This Moroccan chickpea stew tastes fantastic as is, but serve it with a whole grain to make it even more filling! Here are a few options:
Quinoa: Quinoa makes a filling counterpoint to this stew: and it’s also gluten-free! It’s not traditionally served in Moroccan cuisine so use couscous to be more true to the cuisine.
Couscous: Couscous is tiny pasta, and it’s a great fit with a Moroccan stew! It also is very quick to cook. Since it’s made with wheat, it’s not suitable for gluten-free diets.
Bulgur wheat: Bulgur wheat is traditional in Middle Eastern cuisine and is a great fit with this stew.
Rice: Rice is another easy grain to serve with this stew! Use long grain white rice or brown rice.
Nutritional Info:
Serves 6
Calories Per Serving: 369
% DAILY VALUE
12%Total Fat 9.6g
Saturated Fat 1.3g
22%Total Carbohydrate 59.9g
34%Dietary Fiber 9.4g
Sugars 4.6g
26%Protein 12.9g
45%Vitamin A 407.3µg
14%Vitamin C 12.7mg
7%Calcium 94.4mg
26%Iron 4.7mg
0%Vitamin D 0µg
38%Magnesium 160.2mg
17%Potassium 795.3mg
45%Vitamin B6 0.8mg
0%Vitamin B12 0µg