Moroccan Pumpkin & Chickpea Stew is a comforting and hearty dish perfect for the cooler months. This vegan recipe, loaded with nutritious vegetables, spices, and protein-packed chickpeas, offers a warm, satisfying meal that’s both flavorful and nourishing. Whether you’re looking for a cozy dinner or an easy lunch option, this stew checks all the boxes — it’s filling, healthy, and bursting with vibrant flavors.
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Why You’ll Love This Moroccan Pumpkin & Chickpea Stew
This Moroccan Pumpkin & Chickpea Stew stands out for its rich combination of spices like cumin, cinnamon, and coriander, all of which elevate the natural sweetness of the pumpkin and the earthy flavor of chickpeas. The stew is not only vegan and packed with nutrients but also highly versatile, making it a great addition to your fall recipe collection. Perfect for meal prep, this dish is easy to store, reheat, and even freeze for future meals.
Ingredients for Moroccan Pumpkin & Chickpea Stew
Here’s what you’ll need to make this flavorful stew:
- Chickpeas: A great source of protein and fiber, chickpeas give the stew a hearty, satisfying base.
- Pumpkin: The star of the dish, pumpkin adds a subtle sweetness and creamy texture when cooked.
- Carrots: These root vegetables contribute to the stew’s sweetness and offer a rich source of beta-carotene.
- Sweet Potatoes: Adding even more natural sweetness and a smooth texture to balance out the savory spices.
- Tomatoes: Use canned or fresh tomatoes for a tangy depth of flavor.
- Onion: A fragrant aromatic that adds sweetness and savory depth when sautéed.
- Garlic: Fresh garlic brings a savory and pungent aroma to the stew.
- Ginger: Adds a spicy warmth and enhances the stew’s overall flavor profile.
- Spices: A blend of cumin, coriander, cinnamon, and red pepper flakes infuses the stew with authentic Moroccan flavors.
- Raisins: Sweet raisins provide a delightful contrast to the savory stew and plump up beautifully when cooked.
- Spinach: Adds color, texture, and additional nutrients like iron and vitamins.
- Vegetable broth: Provides a flavorful base for the stew without being too heavy.
Alternative Ingredient Suggestions
If you’re missing some ingredients or have dietary preferences, here are a few swaps you can try:
- Chickpeas: If you don’t have canned chickpeas, feel free to use any other legume like lentils or black beans.
- Pumpkin: Any type of winter squash (such as butternut or kabocha) works well in place of pumpkin.
- Spinach: Baby kale or even collard greens make a great substitute for spinach.
- Raisins: For a more robust flavor, try using dried apricots or dates instead of raisins.
Step-by-Step Instructions to Make Moroccan Pumpkin & Chickpea Stew
- Prepare the Pumpkin: Peel and cube your pumpkin (or other squash). The hard skin can be removed easily using a vegetable peeler. If you’re using pre-cut pumpkin, this step will be a breeze.
- Sauté the Aromatics: In a large pot or Dutch oven, heat oil over medium-high heat. Add diced onions and cook until softened, about 5 minutes. Add minced garlic, grated ginger, and the spices — cumin, coriander, cinnamon, and red pepper flakes — and cook for another minute, until fragrant.
- Add Vegetables and Chickpeas: Stir in diced carrots, sweet potatoes, and pumpkin. Add canned tomatoes, chickpeas, and vegetable broth (or water). Season with salt and bring everything to a boil.
- Simmer: Reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the pumpkin and sweet potatoes are tender.
- Add Raisins and Spinach: Stir in raisins and spinach. Cook for an additional 5 minutes until the spinach wilts and everything is well combined. Taste for seasoning and adjust salt or pepper if necessary.
- Serve: Serve the stew over your choice of grains like rice, quinoa, or couscous. Garnish with fresh cilantro and a squeeze of lemon or lime for extra freshness.
Tips & Tricks for Making the Perfect Stew
- Don’t Overcook the Veggies: To preserve their flavor and texture, be mindful not to overcook the carrots, sweet potatoes, and pumpkin. They should be tender but not mushy.
- Make it Spicy: Adjust the level of heat by increasing the red pepper flakes or adding a fresh chili pepper if you prefer a spicier kick.
- Add Depth with Herbs: Fresh herbs like cilantro or parsley can really enhance the dish’s flavor. Consider adding them right before serving to maintain their freshness.
Pairing Ideas and Variations for Moroccan Pumpkin & Chickpea Stew
- Grains: Serve this stew over a bed of fluffy white rice, brown rice, or couscous for a complete meal. For a grain-free option, try quinoa.
- Bread: Pair it with homemade vegan naan or crusty bread to soak up the delicious broth.
- Toppings: Squeeze a little lemon or lime juice over the stew for extra zest, and garnish with chopped cilantro or slices of creamy avocado.
Seasonal and Health Benefits of Moroccan Pumpkin & Chickpea Stew
This stew is the perfect fall dish, showcasing the seasonal harvest of pumpkins and root vegetables. Rich in beta-carotene, fiber, and plant-based protein, it’s a great option for those looking to eat more plant-based meals or maintain a heart-healthy diet. Plus, the use of warming spices like cinnamon and cumin provides added health benefits, including anti-inflammatory properties.
This Moroccan Pumpkin & Chickpea Stew is a perfect dish to make ahead, store for later, and enjoy throughout the week. It’s filling, nutritious, and easy to prepare — making it a must-try recipe this autumn.
Conclusion
In conclusion, this Moroccan Pumpkin & Chickpea Stew is a heartwarming, flavorful dish that’s perfect for those crisp fall days. It combines the natural sweetness of pumpkin with the earthiness of chickpeas and a variety of aromatic spices to create a truly satisfying meal. Whether you’re enjoying it for a cozy dinner or preparing it for meal prep, this stew is not only delicious but also incredibly versatile and nutritious. It’s the perfect way to embrace the flavors of the season while nourishing your body with wholesome ingredients. Don’t forget to experiment with variations and pairings to make it your own. Enjoy!
FAQs About Moroccan Pumpkin & Chickpea Stew
1. Can I use canned pumpkin instead of fresh pumpkin?
Yes, canned pumpkin works perfectly fine in this recipe! Simply substitute the fresh pumpkin with about 2 cups of canned pumpkin puree. This will save time and still deliver a rich, flavorful stew.
2. Is this recipe gluten-free?
Yes, this Moroccan Pumpkin & Chickpea Stew is naturally gluten-free. It’s made with wholesome vegetables, chickpeas, and a variety of spices — making it a great option for those following a gluten-free diet.
3. Can I make this stew in a slow cooker or Instant Pot?
Absolutely! You can adapt this recipe to both a slow cooker and an Instant Pot. For a slow cooker, add all the ingredients except the spinach, cook on low for 6-8 hours or high for 3-4 hours. In the Instant Pot, cook on high pressure for 4 minutes and let it naturally release for 5 minutes before adding the spinach.
More Relevant Recipes
- Easy Pumpkin Soup: A Cozy Fall Favorite
- Creamy Pumpkin Pasta: A Comforting Fall Delight
- Pumpkin Gnocchi: A Delicious Vegan Twist on Classic Gnocchi
Moroccan Pumpkin & Chickpea Stew
- Total Time: 55 min
- Yield: 4 – 6 servings 1x
- Diet: Vegan
Description
This Moroccan Pumpkin & Chickpea Stew is a warm, comforting dish filled with hearty chickpeas, sweet pumpkin, and a medley of aromatic spices. It’s a vegan, gluten-free recipe perfect for fall and colder months, packed with nutrients and rich flavors. The stew is easy to prepare, making it an ideal option for cozy dinners or meal prep.
Ingredients
- 1 tablespoon coconut or olive oil
- 1 yellow onion, diced
- 4 cloves garlic, minced
- 1-inch knob of ginger, grated or minced
- 2 teaspoons cumin
- 2 teaspoons coriander
- 1 teaspoon cinnamon or 1 cinnamon stick
- Pinch of red pepper flakes
- 2 carrots, diced
- 2 small sweet potatoes, cubed
- 1 small sugar pumpkin (about 3–4 cups), cubed (or butternut squash)
- 1 can (28 oz) stewed tomatoes
- 3 cups cooked chickpeas or 2 cans (15 oz), drained and rinsed
- 3 cups vegetable broth or water
- 1/4 cup raisins (golden or regular)
- Mineral salt & fresh cracked pepper to taste
- Handfuls of baby kale or spinach, chopped
- Lemon or lime wedges, to serve
- Cilantro, to garnish
Instructions
- Prepare your pumpkin by slicing it in half, removing seeds, and peeling off the hard skin with a vegetable peeler. Cube it into 1-inch pieces.
- Heat oil in a large Dutch oven or pot over medium-high heat. Add onions and cook until translucent, about 5 minutes. Add garlic, ginger, and spices and cook for another minute until fragrant.
- Add carrots, sweet potatoes, pumpkin, tomatoes, chickpeas, broth, salt, and raisins. Bring the mixture to a boil, then cover and reduce the heat to low. Let it simmer for 30-40 minutes or until the pumpkin is fork-tender.
- Stir in spinach and cook for 5 minutes until wilted. Taste and adjust seasoning with more salt, pepper, or raisins if needed.
- Serve the stew over grains like rice, quinoa, or couscous. Garnish with fresh cilantro and a squeeze of lemon or lime juice for extra flavor.
Notes
- Can substitute fresh pumpkin with any other winter squash such as butternut, acorn, or kabocha squash.
- For added sweetness, try using dates or chopped apricots in place of raisins.
- Leftovers can be stored in the refrigerator for up to 6 days, or frozen for up to 2-3 months.
- This recipe can be adapted for slow cookers or Instant Pots for convenience.
- Prep Time: 10 min
- Cook Time: 45 min
- Category: Stew, Entree
- Method: Stovetop
- Cuisine: Moroccan
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 15g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
