HEALTH EXPERT, JOY BAUER Cozy, comforting, and crazy delicious—oh, and it’s plant-based too!
MOROCCAN-SPICED CHICKPEA STEW
MOROCCAN-SPICED CHICKPEA STEW
PREP TIME 10 MIN. – COOK TIME 30 MIN. READY IN 40 MIN. – MAKES 6 CUPS
2 tbsp olive oil 1 medium yellow onion, diced (about 1½ cups) 1 tsp kosher salt 4 garlic cloves, minced (or 1 tsp garlic powder) 1 tbsp tomato paste 2 tsp ground cumin 1 tsp ground ginger 1 tsp cinnamon 1 tsp ground coriander
3 (14 oz) cans chickpeas; only 1 drained, 2 with liquid 1 (14 oz) can fire-roasted diced tomatoes, with liquid ½ cup chopped parsley or cilantro ¼ tsp cayenne (optional) 1 tsp lemon zest (optional)
STEP 1 In a large, wide skillet, warm oil over medium-high heat. Add onion and salt; sauté about 6 min., until soft and lightly caramelized. STEP 2 Reduce heat to medium-low. Stir in garlic, tomato paste, cumin, ginger, cinnamon, and coriander. Cook 1 min., stirring constantly to avoid burning. The mixture will be thick and deeply aromatic. STEP 3 Stir in 1 can drained chickpeas and tomatoes with liquid. Simmer 5 min. STEP 4 While stew simmers, add 2 cans chickpeas with liquid to a blender. Process until smooth and creamy. STEP 5 Stir blended chickpeas into skillet mixture. Increase heat to medium-high. until it reaches a gentle boil. Cover, reduce heat and simmer about 20 min., stirring occasionally, until it’s piping hot. Add herbs and lemon zest for brightness or cayenne for heat. Season with additional salt and pepper to taste before serving.
PER ONE CUP SERVING: 260 CALORIES, 9G FAT, 1G SATURATED FAT, 0MG CHOLESTEROL, 680MG SODIUM, 35G CARBOHYDRATE, 11G FIBER, 8G SUGAR (8G NATURAL, 0G ADDED), 11G PROTEIN
48 OCTOBER/NOVEMBER 2025
SAVORYONLINE.COM Photo Credit: Kelly Barton
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JOY BAUER MS, RDN, CDN
Nutrition/health expert for NBC’s TODAY show and
#1 New York Times bestselling author. For more tasty recipes, follow her on social media.
JoyLBauer @joybauer @joybauerhealth
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