Hearty Moroccan Chickpea and Vegetable Stew
Indulge in the flavors of Morocco with this hearty vegetarian stew packed with protein-rich chickpeas and vibrant vegetables. This dish combines tender chickpeas, sweet bell peppers, and earthy spices with juicy tomatoes and corn niblets, creating a comforting and nutritious meal. Perfect for busy weeknights, this easy stew is not only quick to prepare but also delivers a delightful medley of textures and tastes, making it a family favorite that everyone will love. Serve it over fluffy rice for a satisfying dinner that warms the soul.
4
Servings
300
Calories
10
Ingredients
Ingredients
red onion
1 (diced)
bell pepper
1 (diced)
garlic clove
1 (minced)
chickpeas
16 (ounces, drained and rinsed)
diced tomatoes
16 (ounces, canned)
corn niblets
8 (ounces, canned or frozen)
uncooked rice
1 (cup)
salt
to taste
black pepper
to taste
chili flakes
to taste
Instructions
1
Start by cooking the rice according to the package directions until fluffy and set aside.
2
In a large pot or Dutch oven, heat a splash of olive oil over medium heat.
3
Add the diced red onion and bell pepper to the pot. Sauté for about 5-7 minutes, or until the vegetables are soft and slightly caramelized.
4
Stir in the minced garlic and cook for an additional minute until fragrant.
5
Add the drained chickpeas, diced tomatoes (with their juices), corn niblets, salt, pepper, and chili flakes to the pot. Stir to combine.
6
Bring the mixture to a simmer and reduce the heat to low. Cover the pot and let it cook for about 15-20 minutes, allowing the flavors to meld together.
7
Taste and adjust the seasoning if needed.
8
Serve the stew hot over a generous scoop of rice and enjoy!
Nutrition Information
2.5g
Fat
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Moroccan Chickpea and Vegetable Stew?
It is a hearty vegetarian stew packed with protein-rich chickpeas, bell peppers, tomatoes, and corn, infused with Moroccan-inspired flavors.
Is this recipe vegetarian?
Yes, this dish is vegetarian-friendly and contains no meat.
How many servings does this recipe make?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains 300 calories.
How much protein is in each serving?
There are 12.5g of protein per serving.
What are the main ingredients?
The main ingredients include chickpeas, bell peppers, diced tomatoes, corn niblets, red onion, garlic, and rice.
How much fat is in this stew?
The stew contains 2.5g of fat per serving.
What kind of onion is used in this recipe?
One diced red onion is used for this stew.
How much rice do I need?
You will need 1 cup of uncooked rice.
Can I use frozen corn?
Yes, you can use 8 ounces of either canned or frozen corn niblets.
What spices are used for seasoning?
The stew is seasoned with salt, black pepper, and chili flakes.
How many garlic cloves are required?
The recipe calls for 1 minced garlic clove.
Do I need to drain the chickpeas?
Yes, use 16 ounces of chickpeas that have been drained and rinsed.
Do I include the tomato juice in the stew?
Yes, add the 16 ounces of diced tomatoes with their juices.
How long do I sauté the vegetables?
Sauté the red onion and bell pepper for 5-7 minutes or until soft.
How long should the stew simmer?
The stew should simmer covered for about 15-20 minutes.
What is the first step of the instructions?
Start by cooking the rice according to the package directions until fluffy.
How is the stew served?
Serve the stew hot over a generous scoop of rice.
Is this a quick meal to prepare?
Yes, it is described as a quick meal that is perfect for busy weeknights.
What is the category of this recipe?
This recipe is categorized under Beans.
Is this considered a healthy dish?
Yes, it is tagged as a healthy dinner option.
Is this a one-pot meal?
Yes, the stew components are cooked together in one pot or Dutch oven.
What should I do if the seasoning isn't right?
You should taste the stew and adjust the seasoning as needed before serving.
How long do I cook the garlic?
Stir in the minced garlic and cook for about one minute until fragrant.
What is the texture of the vegetables after sautéing?
They should be soft and slightly caramelized.
What type of oil should be used?
The recipe suggests using a splash of olive oil.
Can I use canned tomatoes?
Yes, the recipe specifies 16 ounces of canned diced tomatoes.
Is the rice cooked in the stew?
No, the rice is cooked separately and the stew is served over it.
What tags are associated with this recipe?
Tags include moroccan, vegetarian, stew, chickpeas, comfort food, and healthy.
What is the heat setting for simmering?
After bringing the mixture to a simmer, reduce the heat to low.