Easy Meal Prep Moroccan Stew (One Pot): Healthy Vegan Dinner in 45 Minutes

Chef Rachel’s friend Mery first introduced her to the wonders of easy meal prep Moroccan stew after returning from a transformative trip to Marrakesh, where she fell in love with the aromatic spices and comforting warmth of traditional tagines.

This one-pot Moroccan stew combines tender chickpeas, vibrant vegetables, and fragrant spices like cumin, turmeric, and cinnamon in a rich tomato-based broth that tastes like it simmered for hours but comes together in just 45 minutes.

The beauty of this recipe lies in its simplicity—one pot, minimal cleanup, and a meal prep-friendly dish that feeds your family while fitting perfectly into your Mediterranean Chickpea Bowl rotation.​

15 Easy Moroccan Dinner Ideas for Busy Weeknights

Easy Meal Prep Moroccan Stew (One Pot)

A hearty vegan one-pot Moroccan stew with chickpeas, lentils, butternut squash, and aromatic spices. Perfect for meal prep and ready in 45 minutes.

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Servings: 4

Calories: 380

Ingredients Equipment Method Notes

Ingredients

  

• 2 tablespoons olive oil
• 1 large yellow onion diced
• 3 cloves garlic minced
• 2 large carrots peeled and sliced
• 2 celery stalks chopped
• 4 cups butternut squash cubed (½-inch pieces)
• 2 15-ounce cans chickpeas, drained and rinsed
• 1 cup red lentils rinsed
• 1 cup Israeli couscous
• 1 15-ounce can tomato sauce
• 2 14.5-ounce cans fire-roasted crushed tomatoes
• 4 cups vegetable stock divided
• 2 tablespoons tomato paste
• 1 tablespoon ground cumin
• 1 tablespoon ground turmeric
• 2 teaspoons ground coriander
• 2 teaspoons paprika
• 1 teaspoon ground cinnamon
• 1 teaspoon garam masala
• 1 teaspoon salt
• 1 teaspoon black pepper
• ¼ teaspoon cayenne pepper optional
• 2 cups cherry tomatoes quartered
• 2 cups fresh spinach chopped
• 1 cup frozen sweet peas
• ½ cup fresh cilantro chopped
• 1 lemon juice and zest
• Plain yogurt and fresh herbs for serving

Equipment

• Large Dutch oven or heavy-bottomed pot
• Sharp chef’s knife
• Cutting Board
• Measuring cups and spoons
• Wooden spoon
• Meal prep containers

Method

 

1. Heat olive oil in Dutch oven over medium heat. Sauté onion, carrots, celery, and garlic for 5-7 minutes until softened.
2. Add tomato paste and all Moroccan spices. Cook 2 minutes, stirring constantly, until fragrant.
3. Stir in tomato sauce, 2 cups vegetable stock, and red lentils. Bring to boil, reduce heat, cover, and simmer 20 minutes until lentils soften.
4. Add chickpeas, butternut squash, crushed tomatoes, and remaining 2 cups stock. Bring back to gentle boil.
5. Stir in Israeli couscous. Reduce heat to medium-low, cover, and simmer 15-20 minutes, stirring every 3-4 minutes until squash is tender and couscous is cooked.
6. Turn off heat. Stir in frozen peas, cherry tomatoes, and chopped spinach. Let sit 2-3 minutes to wilt greens.
7. Add lemon zest, lemon juice, and cilantro. Mash a few chickpeas to thicken. Adjust seasoning.
8. Let rest 15 minutes before serving. Top with yogurt and fresh herbs. For meal prep, cool and store in airtight containers up to 4 days.

Notes

Cut butternut squash into uniform ½-inch cubes for even cooking. Use pre-cut squash to save time. Israeli couscous is essential—regular couscous will become mushy. Freeze up to 3 months. Add vegetable broth when reheating to restore consistency.

This Moroccan chickpea stew delivers bold, warming flavors inspired by North African cuisine, featuring butternut squash, red lentils, and a symphony of spices that create depth without complexity.

Whether you’re seeking vegan Mediterranean meal prep ideas or quick dinner recipes for busy weeknights, this dish offers plant-based protein, fiber-rich vegetables, and that irresistible comfort food satisfaction. Rachel makes a double batch every Sunday for meal prep containers that stay fresh for four days, providing grab-and-go lunches that reheat beautifully and taste even better the next day, similar to our popular Mediterranean Grain Bowl.​

Summary

This Easy Meal Prep Moroccan Stew is a hearty, plant-based one-pot wonder ready in just 45 minutes with minimal hands-on effort. Packed with chickpeas, red lentils, butternut squash, and tomatoes, this vegan-friendly stew features traditional Moroccan spices including cumin, coriander, turmeric, and cinnamon that create warming, complex flavors. The recipe uses simple pantry staples and fresh vegetables to create a nutritious meal providing approximately 380 calories per serving with 15 grams of plant-based protein and 13 grams of fiber. Perfect for meal preppers, this Moroccan stew stores beautifully in the refrigerator for up to 4 days and freezes for up to 3 months.​

Equipment for Easy Meal Prep Moroccan Stew

• Large Dutch oven or heavy-bottomed pot (at least 5-quart capacity)
• Sharp chef’s knife
• Cutting board
• Measuring cups and spoons
• Wooden spoon or silicone spatula
• Meal prep containers with airtight lids

Ingrédients for Easy Meal Prep Moroccan Stew

For the Stew Base:

• 2 tablespoons olive oil or coconut oil
• 1 large yellow onion, diced
• 3 cloves garlic, minced
• 2 large carrots, peeled and sliced
• 2 celery stalks, chopped
• 4 cups butternut squash, peeled and cubed (½-inch pieces)

Legumes and Grains:

• 2 (15-ounce) cans chickpeas, drained and rinsed
• 1 cup red lentils, rinsed
• 1 cup Israeli couscous (pearl couscous)

Sauce and Liquids:

• 1 (15-ounce) can tomato sauce
• 2 (14.5-ounce) cans fire-roasted crushed tomatoes
• 4 cups vegetable stock (low-sodium), divided
• 2 tablespoons tomato paste

Moroccan Spices:

• 1 tablespoon ground cumin
• 1 tablespoon ground turmeric
• 2 teaspoons ground coriander
• 2 teaspoons paprika
• 1 teaspoon ground cinnamon
• 1 teaspoon garam masala
• 1 teaspoon salt
• 1 teaspoon black pepper
• ¼ teaspoon cayenne pepper (optional, for heat)

Fresh Additions:

• 2 cups cherry tomatoes, quartered
• 2 cups fresh spinach or chard, roughly chopped
• 1 cup frozen sweet peas
• ½ cup fresh cilantro, chopped
• 1 lemon (juice and zest)

For Serving:

• Plain Greek yogurt or dairy-free yogurt
• Fresh herbs (cilantro, parsley, or mint)
• Lemon wedges
• Warm naan or pita bread

Directions for Easy Meal Prep Moroccan Stew

Step 1: Sauté the Aromatics
Heat olive oil in a large Dutch oven over medium heat. Add diced onion, carrots, celery, and minced garlic, sautéing for 5-7 minutes until vegetables soften and onions become translucent, stirring frequently to prevent burning.​

Step 2: Build the Flavor Base
Add tomato paste and all the Moroccan spices (cumin, turmeric, coriander, paprika, cinnamon, garam masala, salt, pepper, and optional cayenne). Cook for 2 minutes, stirring constantly, until spices become fragrant and coat the vegetables evenly.​

Step 3: Add Lentils and First Simmer
Stir in tomato sauce, 2 cups of vegetable stock, and rinsed red lentils. Bring mixture to a boil, then reduce heat to medium-low, cover with a lid, and simmer for 20 minutes until lentils soften and begin to thicken the broth. The mixture will be thick as lentils absorb most of the liquid.​

Step 4: Add Chickpeas and Squash
Add drained chickpeas, cubed butternut squash, fire-roasted crushed tomatoes, and remaining 2 cups of vegetable stock. Stir well to combine all ingredients, then increase heat to bring back to a gentle boil.​

Step 5: Add Couscous and Continue Cooking
Stir in Israeli couscous, ensuring it’s distributed evenly throughout the stew. Reduce heat to medium-low, cover, and simmer for 15-20 minutes, stirring every 3-4 minutes to prevent couscous from sticking to the bottom of the pot. Cook until squash is tender but not mushy and couscous pearls are cooked through.​

Step 6: Finish with Fresh Ingredients
Turn off heat and stir in frozen peas, quartered cherry tomatoes, and chopped greens. Allow residual heat to warm peas and wilt greens for 2-3 minutes. Add ½ teaspoon lemon zest, 1-2 tablespoons fresh lemon juice, and chopped cilantro.​

Step 7: Season and Rest
Using the back of a wooden spoon, gently mash a few chickpeas against the side of the pot to release starch and thicken the stew. Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed. Let stew rest for 15 minutes before serving to allow flavors to meld.​

Step 8: Serve or Meal Prep
Ladle stew into bowls and top with a dollop of Greek yogurt, fresh herbs, and lemon wedges. For meal prep, cool completely before dividing into airtight containers and refrigerating for up to 4 days.​

Tips and Variations

Vegetable Swaps:

• Sweet potatoes: Replace butternut squash with cubed sweet potatoes for extra vitamin A​
• Zucchini: Add diced zucchini during the last 10 minutes of cooking​
• Kale or Swiss chard: Substitute spinach with heartier greens for added nutrients​

Protein Modifications:

• Chicken addition: Brown diced chicken thighs before adding vegetables for a non-vegetarian version​
• Extra lentils: Double red lentils to 2 cups for more plant-based protein​
• White beans: Substitute half the chickpeas with cannellini beans for variety​

Spice Adjustments:

• For authentic Moroccan flavor, add 1½ teaspoons ras-el-hanout spice blend​
• Reduce cayenne pepper or omit entirely for a mild, family-friendly version​
• Add ¼ teaspoon allspice for deeper complexity​

Grain Alternatives:

• Quinoa: Replace Israeli couscous with 1 cup quinoa for gluten-free option​
• Brown rice: Add ¾ cup brown rice but increase cooking time by 15 minutes
• No grains: Skip couscous entirely and serve stew over prepared grains, similar to our Vegan Buddha Bowl

Make-Ahead and Storage:

• Prepare through Step 4, then refrigerate overnight and finish cooking the next day​
• Freeze portions in freezer-safe containers for up to 3 months​
• Add a splash of vegetable broth when reheating to restore creamy consistency​

Flavor Boosters:

• Stir in 2 tablespoons dried apricots or raisins for traditional sweet-savory balance​
• Top with toasted almonds or pine nuts for crunch​
• Drizzle with harissa paste for authentic North African heat​

Nutrition Facts

Servings: 6 | Serving Size: 1½ cups

Nutritional Highlights

This easy meal prep Moroccan stew provides exceptional nutritional value with 15 grams of plant-based protein per serving from the combination of chickpeas, red lentils, and Israeli couscous. The butternut squash contributes a remarkable 180% of your daily vitamin A needs, supporting eye health, immune function, and skin vitality. With 13 grams of fiber per serving, this stew promotes digestive health, stabilizes blood sugar levels, and keeps you feeling satisfied for hours after eating.​

The Moroccan spices in this recipe aren’t just for flavor—turmeric and cinnamon offer powerful anti-inflammatory properties, while cumin aids digestion and may boost metabolism. At just 380 calories per generous serving, this vegan stew delivers a complete meal with complex carbohydrates, healthy fats from olive oil, and an abundance of vitamins and minerals. The high iron content (28% DV) makes this especially beneficial for plant-based eaters who need to meet their daily iron requirements.​

Dietitian Tips

Maximize iron absorption from this plant-based stew by adding the fresh lemon juice at the end—vitamin C significantly enhances non-heme iron absorption from legumes and vegetables. To reduce sodium content without sacrificing flavor, use low-sodium vegetable stock and limit added salt to ½ teaspoon, allowing the bold Moroccan spices to carry the flavor profile.​

For blood sugar management, the combination of protein from legumes, fiber from vegetables, and complex carbohydrates from couscous creates a low-glycemic meal that provides sustained energy without blood sugar spikes. If you’re watching carbohydrate intake, omit the Israeli couscous and increase vegetables by an extra 2 cups, reducing calories to approximately 280 per serving.​

Meal prep strategically by storing the stew and any grain separately if possible to maintain optimal texture throughout the week. When reheating, warm portions gently over medium-low heat rather than high heat to preserve the delicate flavors and prevent overcooking the vegetables. This stew provides an excellent macronutrient balance of approximately 16% protein, 16% fat, and 68% carbohydrates, aligning perfectly with plant-based Mediterranean dietary patterns.​

FAQs

Can I make this Moroccan stew in a slow cooker or Instant Pot?
Yes, this recipe adapts beautifully to slow cookers. Sauté the aromatics and spices in a skillet first, then transfer everything except cherry tomatoes and greens to your slow cooker with liquids and legumes. Cook on low for 6-8 hours or high for 3-4 hours. Add fresh vegetables during the last 30 minutes of cooking. For Instant Pot, use the sauté function for aromatics, then pressure cook on high for 15 minutes with natural release.​

What should I serve with easy meal prep Moroccan stew?
This stew is hearty enough to serve on its own, but pairs wonderfully with warm naan bread, pita, or crusty sourdough for dipping into the rich broth. Top each bowl with a dollop of plain Greek yogurt (or dairy-free alternative), fresh cilantro, and a squeeze of lemon. For a complete meal prep experience, serve alongside our Mediterranean Grain Bowl for variety throughout the week.​

Why do I need to use Israeli couscous instead of regular couscous?
Israeli couscous (pearl couscous) consists of larger, pasta-like pearls that hold up better during the longer cooking time required for this stew. Regular couscous is much smaller and would become mushy and overcooked. Israeli couscous provides a chewy, satisfying texture that complements the tender vegetables and creamy chickpeas perfectly. If unavailable, substitute with quinoa or small pasta shapes like orzo.​

Can I freeze Moroccan chickpea stew for meal prep?
Absolutely—this stew freezes exceptionally well for up to 3 months in freezer-safe containers. Cool completely before freezing, and leave about 1 inch of headspace for expansion. Thaw overnight in the refrigerator, then reheat gently on the stovetop with an additional ¼ cup vegetable broth to restore consistency. The couscous may soften slightly after freezing, but the flavors intensify beautifully.​

Is this Moroccan stew recipe gluten-free?
As written, this recipe contains Israeli couscous which is made from wheat and is not gluten-free. To make it gluten-free, simply substitute the couscous with quinoa, cauliflower rice, or omit grains entirely and serve the stew over your favorite gluten-free grain prepared separately. All other ingredients are naturally gluten-free, making this an easy adaptation.​

How do I cut and prepare butternut squash quickly?
Use a sharp chef’s knife and sturdy cutting board for safety. Cut off both ends, stand the squash upright, and carefully peel away the skin with a vegetable peeler. Slice where the long neck meets the round bottom, then cut into ½-inch thick circles and cube. For time-saving convenience, purchase pre-cut butternut squash from the refrigerated produce section—it works perfectly and eliminates prep time.​

Conclusion

Whether you’re meal prepping for busy workweek lunches or serving a cozy family dinner tonight, this Moroccan chickpea stew delivers comfort, nutrition, and incredible flavor in every spoonful. The warming spices, creamy chickpeas, and tender butternut squash create a complete meal that reheats beautifully and actually tastes better after the flavors meld overnight. Start incorporating this healthy Moroccan dinner into your weekly routine and discover why Chef Rachel calls it an essential recipe for anyone seeking nourishing, delicious, and effortlessly meal prep-friendly dishes.​

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