This vibrant chickpea and sweet potato stew brings bold Middle Eastern flavors to your weeknight table.
Packed with plant-based protein, fiber, and heart-healthy fats from olives and almonds, it’s both nourishing and satisfying.
Naturally low in saturated fat, easy to make, and perfect for meal prep, this colorful, fragrant dish pairs beautifully with couscous or quinoa for a wholesome, everyday meal.
Moroccan Chickpea Stew
Equipment
- 1 large frying pan with lid
- 1 small frying pan
- 1 cutting board
- 1 knife
- 1 stirring spoon
- Measuring Spoons
Ingredients
- 2 tbsp oil olive oil recommended
- 3 garlic cloves finely chopped
- 4 shallots finely chopped
- 5 cups peeled and diced fresh tomatoes OR 2 x 400 g tins of tomatoes
- 3 tsp baharat spice mix
- ½ tsp sweet paprika
- ¼ –½ tsp cayenne pepper or hot chili powder adjust to taste
- ¾ tsp salt adjust to taste
- 2 tsp brown sugar
- Freshly ground black pepper to taste
- 1 tbsp tomato paste
- 2 cups cooked chickpeas
- 1 medium sweet potato approx. 300 g / 0.65 lb, cubed
- 2 tbsp dried barberries or blackcurrants
- 10 black Kalamata olives pitted
- A handful of sliced almonds
- Fresh parsley chopped (optional, for garnish)
- Cooked couscous or quinoa to serve
Instructions
- Prepare the Almonds: Begin by prepping the almonds, which will add a delightful crunch and subtle nuttiness to the finished dish. Slice a small handful of almonds diagonally for even toasting. Place a small, dry frying pan on medium heat. Add the sliced almonds and continuously stir or shake the pan for a few minutes until they turn lightly golden and emit a fragrant aroma. Remove them from the pan immediately to prevent burning and set aside.
- Heat the Oil: Next, pour 2 tablespoons of olive oil into a large frying pan or sauté pan with a lid. Warm the oil gently over medium-low heat, allowing it to shimmer slightly without smoking. The oil is the base that will carry all the flavors of the spices, garlic, and shallots, so ensuring it’s not overheated is crucial.
- Sauté Shallots: Add the finely chopped shallots to the warmed oil. Cook them slowly over low heat, stirring occasionally, until they become soft and almost translucent. This should take about 5–7 minutes. Patience here is key—gently cooking the shallots releases their natural sweetness and forms a flavorful foundation for the stew.
- Add Garlic: Once the shallots have softened, stir in the chopped garlic. Continue cooking on low heat, stirring frequently, for 1–2 minutes until the garlic is soft, fragrant, and fully incorporated with the shallots. Take care not to burn the garlic, as it can develop a bitter taste if overcooked.
- Toast the Spices: Sprinkle in 3 teaspoons of baharat spice, ½ teaspoon of sweet paprika, and ¼–½ teaspoon of cayenne pepper (or hot chili powder). Stir the mixture constantly for about 1–2 minutes to toast the spices lightly. This step releases their essential oils and deepens the overall flavor of the dish. Be attentive—spices burn quickly if left unattended.
- Incorporate Tomato Paste: Add 1 tablespoon of tomato paste to the pan, stirring it thoroughly into the onion, garlic, and spice mixture. Cook for 1–2 minutes, allowing the paste to caramelize slightly. This step enhances the richness and depth of the tomato flavor in the stew.
- Add Tomatoes and Sweet Potato: Pour in the chopped fresh tomatoes or canned tomatoes, then add the cubed sweet potato. Stir to combine everything evenly. Sprinkle ¾ teaspoon of salt and half of the brown sugar over the mixture. Cover the pan with a lid and let the vegetables simmer gently for about 12 minutes, or until the sweet potato begins to soften. Check occasionally and stir lightly to prevent sticking.
- Thicken the Sauce: Remove the lid and allow the sauce to simmer uncovered for another 5–10 minutes. This helps the liquid reduce and the flavors to concentrate. Stir occasionally to ensure the sauce thickens evenly and doesn’t stick to the bottom of the pan. Taste and adjust seasoning with more black pepper and sugar if needed to balance acidity from the tomatoes.
- Add Chickpeas, Olives, and Barberries: Gently fold in 2 cups of cooked chickpeas, the pitted black Kalamata olives, and 2 tablespoons of dried barberries (or blackcurrants). Continue to cook over low heat for 2–3 minutes until everything is warmed through and flavors have melded together. The chickpeas add protein and texture, while the olives and barberries contribute savory and tangy notes.
- Final Seasoning and Taste Check: Give the stew a final taste and adjust seasoning as necessary, adding more salt, pepper, or a pinch of sugar according to your preference. Stir well to distribute the seasoning evenly.
- Serve Over Grain: Spoon the stew generously over cooked couscous, quinoa, or rice. Sprinkle the toasted almonds on top and garnish with chopped fresh parsley, if desired. This step adds texture, freshness, and a final visual appeal to the dish.
- Enjoy: Serve the stew immediately while hot for maximum flavor and texture. Each bite combines the warmth of the spices, sweetness of the sweet potato, hearty chickpeas, and crunchy almonds, making this a comforting, wholesome, and satisfying meal perfect for any day of the week.
Notes
- Use fresh, ripe tomatoes whenever possible for the best natural sweetness and depth of flavor, though canned tomatoes are a convenient alternative.
- Adjust the heat level by varying cayenne pepper or chili powder according to your taste preference. Start small, as it’s easier to add more than to tone it down.
- Toasting the almonds separately ensures they stay crunchy and fragrant instead of becoming soggy in the stew.
- Baharat spice mix is essential for the authentic flavor; if unavailable, you can blend black pepper, coriander, cinnamon, cloves, cumin, cardamom, nutmeg, and paprika for a homemade version.
- Sweet potatoes add natural sweetness and creaminess. Cut them uniformly to ensure even cooking.
Chef’s Secrets: Enhance Flavor And Texture
To maximize the dish’s flavor, start by slowly cooking shallots over low heat.
This gentle method releases their natural sugars without browning too quickly, creating a subtly sweet base.
When adding garlic and spices, toast them briefly to awaken their aromatic oils—this elevates the entire dish.
Incorporating both sweet and savory elements, such as brown sugar, barberries, and olives, creates a balanced flavor profile that’s rich, complex, and satisfying.
Finally, layering textures with tender chickpeas, soft sweet potatoes, and crunchy almonds gives each bite a delightful contrast.
Serving Suggestions: Delicious Meal Pairings
This stew pairs beautifully with light, fluffy couscous or quinoa, which soak up the savory tomato-based sauce.
For a heartier option, serve over steamed rice or warm flatbread to make it more filling.
A side of roasted or steamed vegetables complements the flavors and adds extra fiber.
For a fresh finish, sprinkle chopped parsley or a few lemon zest shavings on top to brighten the dish.
Leftovers also make a fantastic filling for wraps or pita pockets, creating a convenient, protein-packed lunch.
Storage Tips: Keep Stew Fresh Longer
Store any leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, gently warm the stew in a pan over low heat, stirring occasionally to prevent sticking.
For longer storage, freeze in portioned containers for up to 3 months.
Thaw overnight in the fridge before reheating.
Toast almonds separately before serving to maintain their crunch, and refresh the parsley garnish to preserve a fresh, vibrant appearance.
Avoid overcooking during reheating to keep sweet potatoes from becoming mushy.
Frequently Asked Questions
1. Can I use other beans instead of chickpeas?
Yes! Cannellini, kidney, or black beans work well, though chickpeas provide a firmer texture that complements the sweet potato.
2. What if I can’t find baharat spice?
You can make a homemade version by blending black pepper, coriander, cinnamon, cloves, cumin, cardamom, nutmeg, and paprika. Adjust quantities to your taste.
3. Can I make this recipe vegan?
Absolutely! This recipe is naturally plant-based. Just ensure your couscous or quinoa is prepared without butter or chicken stock for a fully vegan meal.
4. How can I make this less spicy?
Reduce the cayenne or chili powder, or omit it entirely. You can also balance the heat with a little extra brown sugar or a squeeze of lemon when serving.
5. Can I prepare this ahead of time?
Yes! The stew tastes even better the next day as flavors meld. Cook completely, then store in the fridge for up to 4 days or freeze for up to 3 months. Reheat gently before serving.
