SPICED MOROCCAN CHICKPEA AND CARROT STEW
This Spiced Moroccan Chickpea and Carrot Stew is a warm, comforting and flavourful dish embodying North African cuisine, which is rich in earthy spices. The combination of tender chickpeas, soft carrots and fragrant cumin creates a delightful harmony of flavours. This one-pot wonder is perfect for a nourishing meal. This carrot stew is simmered in a light vegetable broth with aromatic garlic and olive oil, which is high in protein, fibre and essential vitamins. This spiced Moroccan chickpea and carrot stew is an ideal choice for a healthy and plant-based diet. Whether served alone or with couscous, rice or warm pita bread, it makes for a hearty and satisfying meal. This Spiced Moroccan Chickpea and Carrot Stew is quick and easy to prepare with just a handful of ingredients, making it perfect for busy weeknights.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Moroccan, Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer
OCCASION/HOLIDAY
Casual Dinner, Family Reunion, Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Soup/Stew
INGREDIENTS
There are the following ingredients for Spiced Moroccan Chickpea and Carrot Stew:
- 40 grams | 1.41 ounces | ¼ cup chickpeas, cooked, drained and rinsed
- 60 grams | 2.12 ounces | ½ cup carrots, diced
- 1 gram | 0.04 ounces | ½ teaspoon ground cumin
- 1 gram | 0.04 ounces | ½ teaspoon garlic, minced
- 37 millilitres | 1.25 fluid ounces | 2½ tablespoons olive oil
- 120 millilitres | 4.06 fluid ounces | ½ cup vegetable broth (low-sodium if preferred)
- 125 gram | 0.004 ounces | ⅛ teaspoon fine sea salt or to taste
- 1 gram | 0.004 ounces | pinch black pepper to taste (optional)
- 30 to 30 millilitres | 1.01 to 1.01 fluid ounces | 2 tablespoons water or extra vegetable broth, as needed (to keep the stew loose during the simmer)
FULL NUTRITIONAL INFORMATION
- Calories: 241 kilocalories
- Saturated Fat:7 grams
- Carbohydrates:4 grams
- Sugar:3 grams
- Protein:1 grams
- Calcium:4 milligrams
- Fat:7 grams
- Fibre: 8 grams
- Sodium:1 milligrams
- Iron:1 milligrams
- Potassium:2 milligrams
PREPARATION
These steps are followed for the preparation of Spiced Moroccan Chickpea and Carrot Stew:
- Heat The Oil: Warm olive oil in a small pot over medium heat for 30 seconds.
- Sauté The Garlic: Add minced garlic and cook for 30 seconds until fragrant, without browning.
- Add The Carrots: Stir in diced carrots and cook for 1½ minutes, stirring occasionally to start softening.
- Season The Stew: Sprinkle ground cumin and stir 15 seconds to bloom the spice.
- Add Broth And Chickpeas: Pour in vegetable broth, add chickpeas and bring to a gentle simmer in about 45 seconds.
- Cook Until Tender: Cover and simmer 16 minutes, stirring once or twice and add a splash of water or extra broth if the stew thickens too much.
- Finish And Serve: Season with salt and black pepper to taste. Ladle into a bowl and garnish with fresh coriander if using and serve with couscous, rice or bread.
PREPARATION TIME
5 minutes
COOKING TIME
20 minutes
TIPS
Here are some helpful tips for Spiced Moroccan Chickpea and Carrot Stew:
- Richer Aroma: Lightly toast the cumin in the oil before adding garlic to deepen the flavour.
- Creamier Texture: Blend a ladle of the stew and stir it back in for a gentle body.
- Layered Spice: A pinch of cinnamon or smoked paprika complements the Moroccan profile.
- Protein Boost: Add a spoonful of cooked lentils or quinoa during the simmer.
- Serve Smart: A squeeze of lemon brightens the finish without extra salt.
VARIATIONS
- Spicy Version: Add a pinch of cayenne or a little harissa for warmth.
- Vegetable Add-Ins: Fold in diced tomatoes, spinach or bell peppers in the last 5 minutes.
- Coconut Twist: Replace half the broth with light coconut milk for a silky and aromatic broth.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container for up to 3 days.
- Freeze: Freeze in portions for up to 2 months, so thaw overnight in the refrigerator.
- Reheating: Warm gently on the hob over medium heat, adding a splash of water or broth to loosen as needed.
