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Moroccan Vegetable Stew

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Moroccan Vegetable Stew

Moroccan Vegetable Stew

Jessica Braider
This is a rich and hearty stew that is surprisingly quick to prepare. If you suspect that your kids won’t eat this all mixed together, leave aside some chickpeas and spinach for them to eat separately with the pita.
Cook Time 30 mins
Total Time 30 mins
Servings 8 servings

Ingredients
  

  • 1/4 cup extra virgin olive oil
  • 1 red onion chopped
  • 1 medium eggplant peeled and chopped into 1-inch cubes
  • 15 oz. chickpeas (garbanzo beans), drained and rinsed
  • 2 cloves garlic minced, about 1 tsp.
  • 1 tsp. ground cumin
  • 1/8 - 1/4 cup fresh mint or use basil, coarsely chopped, to taste
  • 1/2 tsp. kosher salt, sea salt, or other coarse salt
  • 28 oz. crushed tomatoes
  • 6 oz. baby spinach or use 10 oz. chopped frozen spinach, thawed
  • 1/2 cup feta cheese for serving (optional)

Instructions
 

  • Heat the oil in a large heavy skillet or saucepan over medium heat. Add the onions and sauté them until they are soft, about 5 minutes.
  • Add the eggplant and sauté it for about 3 more minutes, stirring frequently, so the eggplant does not stick to the bottom of the pan.
  • Add the chickpeas, garlic, cumin, mint and salt and sauté it, stirring, for 1 more minute.
  • Add the tomatoes. Bring the stew to a boil and simmer it gently for about 15 minutes, until the eggplant is very tender.
  • Add the spinach and stir it until the spinach is wilted, about 2 minutes.
  • Serve the stew immediately, topped with the feta, if desired, or refrigerate it for up to 2 days, or freeze it for up to 3 months.

Slow Cooker Directions

  • Put all the ingredients in the slow cooker except the optional feta, and use only half of the stewed tomatoes. Cook on low for 6 – 8 hours or on high for 3 hours. Top with the feta, if desired, when you are ready to serve. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Chop the onion and the mint, peel the garlic, thaw the spinach if using frozen, or fully prepare and refrigerate or freeze the stew.
Scramble Flavor Booster: Double the garlic and cumin, add a little bit of cayenne or crushed red pepper flakes with the other spices and use the optional feta cheese.
Tip: Spinach is great for your immune system due to its high concentration of vitamin C and vitamin A.  While always good for you, spinach is especially beneficial to incorporate into your diet during the cold and flu season as it will help to keep your immune system strong.  Two other foods that tout the same immunity benefits are broccoli and sweet potatoes.
Nutritional Information Per Serving (% based upon daily values): Calories 220, Total Fat: 9g, 13%; Saturated Fat: 1g, 6%; Cholesterol: 0mg, 0%; Sodium: 390mg, 16%; Total Carbohydrate: 29g, 10%; Dietary Fiber: 7g, 29%; Sugar: 9g; Protein: 7g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Keyword 30 Minutes (or less) Meals, Company/Entertaining, Dairy-Free, Dinner, Fall, Freezer-Friendly, Gluten-Free, High Fiber, Kosher, Low Fat, Low Sodium, Make-Ahead, No Added Sugar, Nut-Free, Slow Cooker, Soups & Stews, Summer, Vegan, Vegetarian
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