Moroccan Chickpea Tomato Stew
September 9, 2016

Moroccan Chickpea Tomato Stew | The Full Helping

No matter what else I make over the course of a given week, I almost always prepare one meal that takes the form of a stew, or a thick soup, or something that can easily be scooped over grains, enjoyed with pita slices, or sopped up with toast. These meals are generally easy, they give me leftovers, and I love the contrast of something spicy and flavorful with a starchy grain or bread accompaniment. This Moroccan chickpea tomato stew is my latest favorite, a simple and summery dish that Steven and I have now tried with whole wheat couscous, rice, and over toast–and we’ve loved it every single time.

Moroccan Chickpea Tomato Stew | The Full Helping

I’ve been joking in my Instagram posts lately that I’m about to turn into a tomato, thanks to the pints and pints of cherry tomatoes that I’ve been gorging on (not to mention sliced heirlooms, roasted plum tomatoes with everything, tomato jam, and so on). Tomatoes happen to have been my favorite food as a child–maybe it’s a Mediterranean family thing–and they remain my favorite produce highlight of the summer and early fall months.

As a tribute to the fruits I love so much, I used fresh tomatoes in this recipe, though it’s a year-round stew in the sense that canned tomatoes will work very well in the winter. I love the combination of tart tomatoes with the earthy, sweet tones of cumin, cinnamon, and cloves, and chickpeas give this dish both texture and a little plant protein power. Serve it with whatever grain you’d like–I give some suggestions in the recipe.


Moroccan Chickpea Tomato Stew

Author - Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yields: 4 -6 servings


  • 1 tablespoon olive oil
  • 1 white or yellow onion diced
  • 4 cloves garlic minced
  • 2 pounds plum tomatoes chopped (or 1 28-ounce can crushed or diced tomatoes)
  • 1-2 tablespoons sugar to taste, will vary based on level of acidity and whether you use fresh or canned tomatoes
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon crushed red pepper flakes
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon cinnamon
  • 2 cups low sodium vegetable broth or water
  • 1 tablespoon tahini
  • 3 cups cooked chickpeas 2 cans chickpeas, drained and rinsed
  • 2 teaspoons red wine vinegar
  • Cooked couscous bulgur wheat, quinoa, brown rice, whole wheat pita triangles, or toast, for serving


  • Heat the olive oil in a large pot over medium heat. When the oil is shimmering, add the onion. Cook onion for five minutes, stirring now and then, or until the onion is soft and clear. Add the garlic and cook for 2 more minutes, stirring frequently and adding a tablespoon or two of water if the garlic starts to stick.
  • Add the tomatoes, sugar (starting with 1 tablespoon -- you can add more if you need to), coriander, cumin, red pepper flakes, cloves, and cinnamon. Cook tomatoes, stirring frequently, for 10 minutes, or until they're thickening up and very bubbly. Add the broth or water, lower the heat to a simmer, and cook, uncovered, for another 10 minutes
  • Stir in the tahini and use an immersion blender to blend the soup partially, so that some pieces of tomato are still visible but the mixture is thick and resembles a chunky soup (you can also transfer half of the mixture to a standing blender and blend till smooth, then return it to the pot). Stir in the chickpeas and vinegar. Cook for another 5 minutes, taste the stew, and adjust seasonings as desired. Serve the stew with a grain of choice and a sprinkle of parsley or cashew cream, if you like.


Leftover stew will keep for up to five days in an airtight container in the fridge, and it can be frozen for up to 1 month.

 Moroccan Chickpea Tomato Stew | The Full Helping

Sometimes there’s not too much to say about a recipe that’s flavorful, nutritious, versatile, and easy. Except maybe: try it. I hope you enjoy it as much as I have, and I hope you find ways to make it your own.

This has been a long week, and I’m very ready for the weekend. Steven and I will be hosting a good friend who’s in town, and I’ll be catching up with another friend who was traveling all summer. After a few days of feeling pretty disconnected, I’m so looking forward to these these visits. See you on Sunday for weekend reading.


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  1. 5 stars
    An amazingly versatile recipe! I didn’t have tahini but noticed one of your commenters added a bit of sesame oil to theirs so I did the same – it was great!
    I also used a mixture of cherry tomatoes, roma tomatoes, a 796mL can of organic crushed tomatoes and only 1 cup of vegetable stock.
    SO GOOD! Ate it with couscous and some homemade sourdough garlic focaccia for dipping, a beautifully comforting meal that comes together in less than an hour! I love it!
    I’m also pregnant and cooking meat has been a no-go the last few days so its nice to have something filling and nutritious without my meat gags haha.
    Thanks so much for the recipe – will definitely be using it again!

  2. Delicious, only thing I would change is reducing the amount of broth if using fresh tomatoes. The moisture from the tomatoes was just about enough, only used ~1/2 c stock.

  3. Thanks for the recipe, I made it tonight. As my side I made whole grain couscous with vegetable stock and then mixed in fresh parsley and mint and a drizzle of olive oil. It was Devine! I’ll certainly be exploring your other recipes over the next week!

  4. 5 stars
    It was delicious. I used a little sesame oil because I didn’t have tahini and I ate it with warm pita bread. I also added chopped cilantro stems to the stew and cilantro leaves for garnish. Would definitely make this again

  5. Chickpea Stew

    I made this recipe today and it absolutely delicious. I will be making it again and often. Not only is it delicious but healthy and easy to make.

  6. 4 stars
    I made this for our Veggie Lunch Club. I added a little salt, black pepper and smoked paprika. Served with Israeli couscous. It was a great way to us up my garden tomatoes. Yum!

  7. 4 stars
    I just made this for dinner and it was delicious! The flavors work really nicely together and make for an excellent vegetarian meal. I really enjoyed it and plenty for leftovers! Pretty simple to make too. Will keep this one around 🙂 Thanks!

  8. 5 stars
    This was delicious! I didn’t feel like shopping and I wanted to use up my pantry items. This fit the bill perfectly to use up my canned chickpeas, canned tomatoes, boxed chicken stock, boxed couscous, and to bulk it up I threw in a can of diced potatoes! My son is allergic to tahini. I haven’t found a company that does not process their product without tree nuts being used on the equipment or in a tree nut free facility. So, I used peanut butter and it was very, very good!

    Thank you so much for a recipe I will be sure to make again and again.

  9. 5 stars
    I’ve been cooking since my childhood and this has surprisingly made it into my all-time top ten. The subtle nuttiness of the chickpeas and the tahini really elevate this otherwise fairly standard tomato stew onto a new level. Many thanks for sharing this experience!

  10. 5 stars
    I’ve made this twice now and it is beyond delicious. Thank you for posting this recipe – will be scouring the site for more delicious ideas 🙂

  11. 5 stars
    This is the BEST stew ever. I usually HATE leftovers and require meat, but I happily eat this five days a week for lunch, over and over. THANK YOU!

  12. Just made this using my new instant pot. I’m a somewhat serious soup & stew maker, and have to say this recipe just may become one of my favorite vegan dishes – Thank you !

  13. 5 stars
    This looks seriously delicious! I’ve been looking for a new way to combine tomatoes and chickpeas so am definitely going to be giving this a go. Great work!

  14. 5 stars
    I just made this stew last night. The spices in it were so delicious and worked together perfectly. I also loved the tahini added to the tomato sauce because it gave it a little creaminess. I served this over millet because I was out of couscous. I even fooled the BF who thought it was couscous, haha. Thank you so much for the delicious recipe!

  15. I can’t blame you! Tomato is SO good and there are a lot of recipes that you can make with it! Like this gorgeous bowl of stew for example! It looks really yummy and I’d love to give it a try. I also like chickpea because of the texture, not sure why but it’s good!

  16. Haha, I love the tomato jokes 😀 I definitely share your love for stews AND tomatoes so this recipe just made it to my must-make list! And I absolutely love the cinnamon in there, that’s such a great touch! I’ve been so close-minded only putting it in my sweet recipes

  17. 5 stars
    Jackpot! I have every single ingredient already at home. I am soooo making this tonight. Thank you for sharing such a tasty( and not too complicated for those of us who are “kitchen” challenged!!)meal.

  18. 5 stars
    Hi Gena,
    This looks great! I can see that you are the same tomato addict as I am. Have you tried Tomimaro Mucho tomatoes?