Moroccan Pumpkin and Chickpea Stew

Moroccan Pumpkin Stew is a warm, nutrient-rich dish made with chickpeas, sweet potatoes, tomatoes, and fragrant Moroccan spices. This comforting, plant-based stew is naturally sweet, high in fiber, and packed with vitamins and antioxidants. It comes together easily, reheats beautifully, and is perfect for fall and winter meals. Serve it with couscous, quinoa, or brown rice for a complete and satisfying Mediterranean-inspired d

Yield: 6 servings | Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes

Ingredients:

Vegetables & Base

• 4 cups diced pumpkin (about 1.3 lb / 600 g, peeled and seeded)
• 2 medium carrots, diced
• 2 small sweet potatoes, diced
• 1 medium onion, finely chopped
• 3 garlic cloves, minced

Canned & Liquid Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 2 cups vegetable broth

Spices

• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground ginger
• 1 tsp cinnamon
• 1/2 tsp cayenne pepper (or adjust to taste)
• Salt to taste

Optional Add-Ins

• 2 handfuls fresh spinach
• 1 small handful golden raisins (or regular raisins)

Finishing & Serving

• Juice of 1 lime (or 1/2 lemon)
• 2 tbsp olive oil
• Fresh cilantro or parsley, for serving

Instructions:

1. Prepare the vegetables.
   Dice the pumpkin, carrots, and sweet potatoes. Finely chop the onion and mince the garlic.
2. Sauté the aromatics.
   Heat olive oil in a large pot over medium heat.
   Add the onion and cook about 5 minutes until soft.
   Add the garlic, cumin, coriander, ginger, cinnamon, and cayenne. Stir for 30 seconds until fragrant.
3. Add vegetables and main ingredients.
   Add the pumpkin, carrots, sweet potatoes, chickpeas, diced tomatoes, vegetable broth, and raisins.
   Stir well and bring to a boil.
4. Simmer.
   Lower the heat, cover, and cook for 20–30 minutes, or until the pumpkin and sweet potatoes are tender.
5. Finish the stew.
   Stir in the spinach and cook 1–2 minutes until wilted.
   Add lime juice and season with salt.
6. Serve.
   Spoon into bowls and top with fresh cilantro or parsley.

Tips & Notes

• For a thicker stew, lightly mash some of the pumpkin before serving.
• This dish pairs well with couscous, quinoa, brown rice, bulgur, or warm flatbread.
• The flavor deepens overnight, making it an excellent meal prep option.
• If you like more heat, increase the cayenne or add fresh chili.

Nutrition (per serving):
Calories: 245 | Protein: 7 g | Carbs: 42 g | Fat: 6 g |