We like the simplicity of the flavors in this Moroccan Chickpea Stew recipe. This recipe uses Chickpeas which are also known as garbanzo beans. They are a common staple in Egyptian, Ethiopian and Moroccan diets and are used in various ways.
MOROCCAN CHICKPEA STEW
Equipment
- 1 bowl
- 1 pan
- 1 stove
Ingredients
- 2 cups chickpeas
- 3 Cups Broth
- 2 Tbsp olive oil
- 1 Large Yellow Onion, diced
- 2 Tbsp fresh Garlic Cloves, minced
- ½ Tbsp Jalapeno Pepper, diced
- 1 Tbsp Harissa Spice Mix
- Salt and Pepper to taste
Instructions
- Wash beans and soak overnight with 4 cups of water or use canned chickpeas.
- Heat a large pan on medium heat.
- Add olive oil and onions and cook until soft before adding garlic and jalapeno pepper and cook for about 1 minute.
- Next add spices and stir for another minute to prevent it from sticking.
- Put in beans and cook for a couple of minutes before adding broth.
- Bring to a slight boil and then turn down to simmer and cook for about 45 minutes or longer if needed.
- Remove from heat and set aside until ready to serve.
Video
Notes
Nutritional ingredients of Chickpea
Chickpeas, also known as garbanzo beans, are a popular legume that offer a variety of nutritional benefits. Here’s a breakdown of the nutritional content of cooked chickpeas per 1 cup (164 grams) serving:
Calories: Approximately 269 calories
Macronutrients:
- Protein: About 14.5 grams
- Carbohydrates: Approximately 45 grams (including dietary fiber)
- Dietary Fiber: Around 12.5 grams
- Sugars: About 8 grams
Fats:
- Total Fat: Approximately 4.2 grams
- Saturated Fat: About 0.4 grams
- Monounsaturated Fat: Around 0.7 grams
- Polyunsaturated Fat: Approximately 2.5 grams
- Omega-3 Fatty Acids: About 38 milligrams
- Omega-6 Fatty Acids: Approximately 2,430 milligrams
Vitamins and Minerals:
- Vitamin A: Around 7 international units (IU)
- Vitamin C: Approximately 4.7 milligrams
- Vitamin K: About 5.4 micrograms
- Thiamin (Vitamin B1): Around 0.1 milligrams
- Riboflavin (Vitamin B2): Approximately 0.1 milligrams
- Niacin (Vitamin B3): About 0.5 milligrams
- Vitamin B6: Around 0.3 milligrams
- Folate (Vitamin B9): Approximately 282 micrograms
- Pantothenic Acid (Vitamin B5): About 0.6 milligrams
- Calcium: Approximately 80 milligrams
- Iron: Around 4.7 milligrams
- Magnesium: Approximately 48 milligrams
- Phosphorus: About 161 milligrams
- Potassium: Around 477 milligrams
- Zinc: Approximately 2.5 milligrams
Other Nutrients:
- Choline: Around 49.7 milligrams
- Betaine: Approximately 12.3 milligrams
Serving Suggestions
Indulge in Moroccan Chickpea Stew on cozy evenings, celebrating its soul-soothing qualities. This dish resonates with those seeking nourishment and warmth. Pair with fluffy couscous or crusty bread to complete the experience. A side of tangy yogurt and a sprinkle of fresh mint beautifully balance the flavors.
FAQs of Moroccan Chickpea Stew
- What is Moroccan Chickpea Stew? Moroccan Chickpea Stew, also known as “Harira,” is a traditional Moroccan soup that features chickpeas, tomatoes, and various aromatic spices. It’s a hearty and flavorful dish commonly enjoyed during Ramadan and other special occasions.
- What are the key ingredients in Moroccan Chickpea Stew? The main ingredients typically include chickpeas, tomatoes, onions, celery, and a blend of Moroccan spices such as cinnamon, turmeric, cumin, and ginger. Fresh herbs like cilantro and parsley are often added for extra flavor.
- Is Moroccan Chickpea Stew vegetarian or vegan? Moroccan Chickpea Stew can be made both vegetarian and vegan by using vegetable broth instead of meat-based broth and omitting any meat or animal products.
- How is Moroccan Chickpea Stew traditionally served? It’s commonly served as a soup or stew, accompanied by dates and traditional Moroccan bread like “khobz” or “baghrir” (semolina pancakes). Some variations might also include lemon wedges to add a tangy flavor.
- Can I use canned chickpeas for this stew? Yes, you can use canned chickpeas to save time. Just make sure to rinse and drain them before adding to the stew. If you prefer using dried chickpeas, soak them overnight and cook them separately before adding to the stew.
- How do I make Moroccan Chickpea Stew at home? To make Moroccan Chickpea Stew, sauté onions, celery, and tomatoes with Moroccan spices in olive oil. Add chickpeas, broth, and sometimes lamb or beef if desired. Let it simmer until the flavors meld together. Some versions also include rice or vermicelli noodles.
- What are some common variations of Moroccan Chickpea Stew? Variations can include the addition of meat (lamb, beef, or chicken), lentils, rice, or noodles. Some recipes incorporate other vegetables like carrots and bell peppers. The spice blend can also vary based on personal preferences.
- Can I freeze Moroccan Chickpea Stew? Yes, Moroccan Chickpea Stew can be frozen for later consumption. Allow the stew to cool completely before transferring it to airtight containers or freezer bags. It can be kept in the freezer for up to 2-3 months.
- Is Moroccan Chickpea Stew spicy? The level of spiciness can be adjusted based on your preference. Traditional recipes might use mild to moderate spices, but you can always add more heat by including red pepper flakes or a pinch of cayenne pepper.
- Is this stew gluten-free? Yes, Moroccan Chickpea Stew is typically gluten-free as long as you avoid adding any gluten-containing ingredients. Make sure to check the labels of store-bought broth and spices to ensure they are gluten-free.
Whether you’re a seasoned chef or a curious home cook, this journey promises to be as enriching as it is delicious. So, gather your ingredients, let the spices dance in your kitchen, and prepare to indulge in a bowl of comfort that pays homage to the magical flavors of Morocco. Join me as we uncover the secrets behind the harmonious blend of ingredients that make Moroccan Chickpea Stew an irresistible delight for all.
