This is a great budget friendly family dinner for you to enjoy that’s packed full with goodness. Introducing my Moroccan chickpea stew! It’s so forgiving and easy to do you can’t go wrong. Plus a one-pot meal makes this a favorite with whoever ends up doing the washing.
As we are a dairy free household, chickpeas are great as they are brilliant for bone health. Being rich in manganese, they help build bone structure. They also contain bone-healthy minerals including calcium, phosphorus and magnesium. Furthermore they are a great source of fiber. If I use canned beans I always go for organic and BPA free tins.
This dish is full of goodness and includes loads of fresh ingredients including tomatoes, onions, garlic, capsicum and spinach. Jazzed up with Moroccan herbs and stock to pack in some great flavor. For extra healing properties I use homemade chicken bone broth to replace the vegetable stock if I have some handy.
I used to puree this stew when my son was very young and 2 years later he still loves it. I highly recommend you try this super easy and budget friendly dinner! Keeps in the fridge for a few days and freezes well.
- 1 onion roughly chopped
- 6 cloves of garlic roughly chopped
- 5 tomatoes roughly chopped or replace with 1 tin
- 1 red pepper chopped
- 3 cans of chickpeas rinsed and drained well
- 1 cup of chicken bone broth or vegetable stock
- 1 teaspoon of brown sugar optional
- Seasoning to taste
- Oil for sautéing
- 120 g of fresh baby spinach washed one bag
- 1 heaped teaspoon ground paprika
- 1 teaspoon cinnamon
- 1 teaspoon cumin
- pinch of cayenne pepper
- Heat oil in a large pot over medium heat.
- Add onion and garlic until they begin to turn translucent (about 3 minutes)
- Add all four spices and mix into the onion and garlic for a further minute or two.
- Add chopped tomatoes, pepper, chickpeas, broth, sugar and seasoning. Stir well.
- Chickpeas should be just covered with liquid. If not add more broth or water so they are just covered.
- Bring to a simmer, then lower heat, pop the lid on to the pan and gently simmer for about 45 minutes.
- Remove soup from the heat and use a hand held blender or potato masher and mash up in the pot to the desired consistency.
- Stir in the fresh spinach and let it wilt away in the soup.
- Serve with a drizzle of extra virgin olive oil
Allergy Information: Dairy Free, Wheat Free, Gluten Free, Egg Free, Tree Nut Free, Soy Free. Vegetarian, Vegan.