Welcome to our kitchen! Today, we’re excited to share a comforting and flavorful recipe: Moroccan Chickpea Stew. This hearty stew is packed with protein-rich chickpeas, vibrant tomatoes, and warm spices, served over fluffy couscous. It’s not just delicious; it’s also a nourishing meal perfect for any day of the week. Let’s jump into the ingredients, cooking instructions, and some handy tips to make this dish a star!
Ingredients
For the Stew:
– 1 tablespoon olive oil
– 1 medium onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/2 teaspoon cayenne pepper (adjust for spice preference)
– 1 can (14 oz) diced tomatoes, with juices
– 2 cans (15 oz each) chickpeas, drained and rinsed
– 2 cups vegetable broth
– 1 cup carrots, diced
– 1 red bell pepper, diced
– 1 zucchini, diced
– Salt and pepper to taste
– 1/4 cup fresh cilantro or parsley, chopped (for garnish)
For Serving:
– 1 cup couscous
– 1 1/4 cups water or vegetable broth (for couscous)
– Lemon wedges (for garnish)
Cooking Guide
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions
1. Sauté the Aromatics:
– In a large pot, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
– Stir in the minced garlic, cumin, coriander, smoked paprika, cinnamon, and cayenne pepper. Cook for another minute until fragrant.
2. Add Vegetables and Chickpeas:
– Add the diced carrots, red bell pepper, and zucchini to the pot. Sauté for about 5 minutes until they begin to soften.
– Stir in the diced tomatoes (with juices), chickpeas, and vegetable broth. Bring the mixture to a simmer.
3. Simmer the Stew:
– Reduce the heat to low and let the stew simmer for about 20 minutes, stirring occasionally. Season with salt and pepper to taste.
4. Prepare the Couscous:
– While the stew simmers, bring water or vegetable broth to a boil in a small saucepan.
– Add the couscous, stir, and cover. Remove from heat and let it sit for about 5 minutes. Fluff with a fork before serving.
5. Serve the Dish:
– Serve the Moroccan chickpea stew over a bed of couscous. Garnish with fresh cilantro or parsley and a squeeze of lemon juice.
6. Enjoy:
– Enjoy this hearty and nutritious meal that’s bursting with flavor!
Side Tips
– Make it Ahead: This stew tastes even better the next day, so feel free to make it in advance and store it in the refrigerator. Just reheat before serving.
– Add More Veggies: Feel free to add other vegetables like spinach, sweet potatoes, or eggplant for additional nutrition and flavor.
– Spice Level: Adjust the cayenne pepper to your preferred spice level. You can also add a pinch of saffron for an extra touch of luxury.
Nutritional Information (per serving, serves 6)
– Calories: Approximately 320
– Protein: 12g
– Carbohydrates: 50g
– Fat: 8g
– Fiber: 12g
*Note: Nutritional values may vary based on specific ingredients used.*
Conclusion
This Moroccan Chickpea Stew is a delightful combination of flavors and textures that will warm your heart and satisfy your taste buds. If you loved this recipe, imagine what other culinary delights await you!
Don’t miss out—purchase our eBook for more delicious, mouth-watering recipes! And be sure to pre-order our new cookbook, “Deliciously Fit,” for a collection of healthy meal options designed to help you lose weight while enjoying every bite.
Happy cooking!
