Vegan Moroccan Stew with Warm Spices transforms humble sweet potatoes, chickpeas, and lentils into a richly spiced, satisfying plant-based meal that simmers in one pot for 30 minutes, delivering restaurant-quality Moroccan flavors with minimal effort and maximum comfort.
Chef Rachel created this vegan Moroccan stew with warm spices after testing dozens of vegetable tagines and discovering that the perfect balance of warming spices—cumin, cinnamon, coriander, ginger, and allspice—creates depth and complexity that makes you forget there’s no meat.
Vegan Moroccan Stew with Warm Spices
Ingredients
Equipment
Method
- Prep all vegetables: Peel and cube sweet potatoes and gold potatoes into ¾-inch pieces. Peel and chop carrots. Dice onion and mince garlic. Rinse green lentils. Drain and rinse chickpeas.
- Warm 1 tbsp olive oil in large soup pot over medium heat. Add diced onion and cook 3-5 minutes until translucent. Add minced garlic and all spices (cumin, cinnamon, paprika, coriander, salt, ginger, allspice, black pepper, cayenne). Sauté 1 minute, stirring constantly, until fragrant.
- Add cubed sweet potatoes, gold potatoes, carrots, chickpeas, rinsed lentils, diced tomatoes with juices, and dried apricots (if using). Stir to coat with spice mixture.
- Pour in 4 cups vegetable broth and 1 cup water. Stir well. Increase heat to medium-high and bring to rapid boil.
- Once boiling, reduce heat to low and cover pot with tight-fitting lid. Simmer 25 minutes until potatoes and carrots are fork-tender.
- Remove lid. Stir in 1 tbsp coconut sugar (if using) and 2-4 cups chopped kale or spinach. Cook uncovered 5 minutes until greens wilt.
- Turn off heat. Stir in lemon juice and taste, adjusting salt if needed.
- Ladle into bowls. Top with drizzle of olive oil, fresh parsley or cilantro, and extra lemon juice. Serve with warm naan, pita, or over couscous, quinoa, or rice.
Notes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 Calories
Approximately 322 kcal per serving.
Protein
Approximately 10 g protein per serving from chickpeas, lentils, and vegetables.
She sautés onions and aromatics with an aromatic spice blend, then adds diced sweet potatoes, gold potatoes, carrots, chickpeas, dried lentils, and tomatoes before simmering everything together until vegetables are fork-tender and flavors have melded into one cohesive, warming stew. Fresh kale wilts in at the end for color and nutrition, then bright lemon juice and fresh herbs finish the dish.
These North African flavors complement favorites like Moroccan Meal Prep Bowls — Sunday Batch Cook, Easy Moroccan Vegan Dinner (Dump and Simmer), and One-Pot Moroccan Chicken Meal Prep for a full week of globally inspired meals.
Her friend Mery, who transitioned to plant-based eating, loves how this vegan stew delivers the hearty satisfaction of traditional meat stews while being completely plant-powered and packed with protein, fiber, and warming comfort.
Summary
This vegan Moroccan stew with warm spices layers sweet potatoes, gold potatoes, carrots, chickpeas, and green lentils in a spiced tomato-vegetable broth enriched with cumin, cinnamon, coriander, ginger, and allspice for a one-pot plant-based dinner ready in 30 minutes. The dried apricots add traditional Moroccan sweet-savory balance, while fresh lemon juice and herbs brighten everything at the end.
What makes this vegan stew exceptional:
- Protein-packed plant power — chickpeas and lentils deliver 10g protein per serving with all essential amino acids.
- Warm spice blend featuring cumin, cinnamon, coriander, ginger, and allspice creates authentic Moroccan depth without heat.
- One-pot simplicity means minimal cleanup and hands-off simmering while you prep other things.
- Sweet-savory balance from dried apricots and tomatoes delivers traditional North African complexity.
- Nutrient density — 16g fiber, vitamin A, vitamin C, iron, and folate in every bowl.
The recipe serves six generously, making it perfect for family dinners, meal prep, or freezer-friendly batches that reheat beautifully all week.
Equipment
For vegan Moroccan stew with warm spices, keep equipment minimal:
- Large soup pot or Dutch oven (5-6 quart capacity).
- Sharp chef’s knife and cutting board for vegetable prep.
- Wooden spoon or spatula for stirring.
- Measuring cups and spoons for spices and liquids.
- Vegetable peeler for potatoes and carrots.
Optional but helpful:
- Ladle for serving into bowls.
- Meal prep containers if making ahead.
Ingredients
For the Aromatic Base
For the Warm Moroccan Spice Blend
- 2 teaspoons ground cumin.
- 2 teaspoons ground cinnamon.
- 1 teaspoon paprika.
- 1 teaspoon ground coriander.
- 1 teaspoon kosher salt.
- ½ teaspoon ground ginger.
- ½ teaspoon ground allspice.
- ½ teaspoon black pepper.
- ¼ teaspoon cayenne pepper (adjust for heat preference).
For the Hearty Vegetable and Legume Base
- 3 cups cubed sweet potatoes (about 1 large).
- 3 cups cubed gold or Yukon gold potatoes (about 2 medium).
- 2 cups chopped carrots (about 3 large carrots).
- 1 cup dry green lentils, rinsed well.
- 1 can (14-15 oz) chickpeas (garbanzo beans), drained and rinsed.
- 1 can (14-15 oz) diced tomatoes with juices.
- ½ cup chopped dried apricots (optional but recommended).
- 4 cups low-sodium vegetable broth.
- 1 cup water.
- 1 tablespoon coconut sugar or brown sugar.
For the Fresh Finish
- 2-4 cups chopped kale or spinach.
- Juice of 1 lemon.
- Handful fresh parsley or cilantro for garnish.
- Extra-virgin olive oil for drizzling.
Ingredient notes:
- Green lentils hold their shape during cooking, unlike red lentils that break down; use dry (uncooked) lentils rinsed well.
- Sweet potatoes and gold potatoes create textural variety—one creamy, one hearty.
- Low-sodium vegetable broth prevents over-salting since spices add plenty of flavor.
- Dried apricots add traditional Moroccan sweet-savory balance; substitute raisins or omit for purely savory.
- Coconut sugar lightly sweetens the stew to balance tomato acidity; totally optional.
Directions
Follow these steps for perfect vegan Moroccan stew with warm spices every time.
Step 1: Prep all vegetables
Peel and cube sweet potatoes and gold potatoes into ¾-inch pieces for even cooking. Peel and chop carrots into ½-inch rounds or half-moons. Dice onion and mince garlic. Rinse green lentils in a fine-mesh strainer under cold water. Drain and rinse chickpeas. Chop dried apricots if using. Having everything prepped before you start cooking makes the process seamless.
Step 2: Sauté aromatics and bloom spices
Warm 1 tablespoon olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion and cook, stirring frequently, for 3-5 minutes until translucent and softened. Add minced garlic and all the spices (cumin, cinnamon, paprika, coriander, salt, ginger, allspice, black pepper, cayenne). Sauté for 1 minute, stirring constantly, until the spices are fragrant and blooming in the oil. This crucial step awakens the essential oils in the spices, creating maximum flavor. The kitchen will smell incredible!
Step 3: Add all vegetables and legumes
Add cubed sweet potatoes, gold potatoes, chopped carrots, drained chickpeas, rinsed green lentils, and diced tomatoes with their juices to the pot. If using dried apricots, add them now. Stir everything together to coat with the aromatic spice mixture.
Step 4: Add liquids and bring to boil
Pour in 4 cups vegetable broth and 1 cup water. Stir well to combine. Increase heat to medium-high and bring the mixture to a rapid boil. This usually takes 5-7 minutes depending on your stove.
Step 5: Simmer covered until vegetables are tender
Once boiling, reduce heat to low and cover the pot with a tight-fitting lid. Simmer for 25 minutes, or until the potatoes and carrots are fork-tender. They should be cooked through but still holding their shape, not falling apart. Check at the 20-minute mark—different potato sizes may require slightly more or less time. Stir gently once or twice during simmering to prevent sticking.
Step 6: Add sweetener and greens
After 25 minutes, remove the lid and stir in 1 tablespoon coconut sugar (if using) and 2-4 cups chopped kale or spinach. Cook uncovered for an additional 5 minutes, stirring occasionally, until the greens wilt and soften into the stew. The greens will reduce significantly in volume, so don’t be afraid to add more than you think you need—this adds incredible nutrition without changing the flavor.
Step 7: Finish with bright flavors
Turn off the heat. Stir in fresh lemon juice and taste the stew. Adjust seasoning with additional salt if needed—remember that flavors deepen as stew sits. The lemon juice brightens all those warming spices and brings everything to life. This final acid addition is what transforms good stew into great stew!
Step 8: Serve and garnish
Ladle the hot stew into bowls. Top each serving with a generous drizzle of extra-virgin olive oil, a handful of fresh chopped parsley or cilantro, and an extra squeeze of lemon juice if desired. Serve immediately with warm naan, pita bread, crusty bread, or over couscous, quinoa, or rice.
Storage and reheating:
Allow leftover stew to cool completely before storing in airtight containers refrigerated for up to 4 days. The stew will thicken significantly as it sits because vegetables absorb liquid—this is normal and delicious! When reheating, add a splash of vegetable broth, water, or coconut milk to thin to your desired consistency. Reheat gently on the stovetop over medium-low heat, stirring occasionally, or microwave individual portions for 2-3 minutes until steaming hot.
Tips and Variations
Vegetable Variations
Butternut squash or pumpkin: Substitute 2-3 cups cubed butternut squash for one of the potato varieties for extra vitamin A and natural sweetness. Cut into same-sized pieces as potatoes for even cooking.
Bell peppers: Add 1-2 diced bell peppers (any color) with the other vegetables for sweet pepper flavor and vibrant color.
Zucchini: Add 1-2 diced zucchini during the last 10 minutes of cooking to prevent mushiness.
Cauliflower: Substitute or add 2 cups cauliflower florets for extra cruciferous vegetables.
Green beans: Traditional in Moroccan tagines; add 1-2 cups during the last 10 minutes of simmering.
Protein and Legume Adjustments
Just chickpeas: Omit lentils and use 2-3 cans chickpeas for simpler preparation and creamier texture.
Red lentils: Swap green for red lentils if you prefer—they’ll break down and thicken the stew naturally, creating almost risotto-like consistency.
White beans: Add 1 can cannellini or great northern beans along with chickpeas for extra creaminess.
Tofu or tempeh: Add cubed firm tofu or tempeh with the vegetables for additional plant protein.
Spice Customizations
Ras el hanout: Replace all individual spices with 1½-2 tablespoons ras el hanout for authentic Moroccan blend.
Harissa: Add 1-2 teaspoons harissa paste with the spices for North African heat and depth.
More heat: Increase cayenne to ½ teaspoon or add ¼ teaspoon red pepper flakes.
Less heat: Omit cayenne entirely for family-friendly mild stew.
Fresh ginger: Use 1 tablespoon grated fresh ginger instead of ground for brighter, more pungent ginger flavor.
Sweet-Savory Enhancements
Dried fruit options: Swap apricots for golden raisins, prunes, dates, or dried cranberries.
Pomegranate molasses: Add 1-2 tablespoons for authentic Middle Eastern sweet-tart complexity.
Honey or maple syrup: Use instead of coconut sugar if preferred.
Omit sweetener entirely: For savory-only profile, skip coconut sugar and dried fruit.
Cooking Method Variations
Slow cooker adaptation: Sauté onions, garlic, and spices on the stovetop in a skillet, then transfer everything to a slow cooker. Add all vegetables, legumes, tomatoes, and liquids. Cook on low for 6-7 hours or high for 3-4 hours. Add greens during the last 15 minutes with lid on.
Instant Pot/pressure cooker: Use sauté function for Step 2, then add all ingredients except greens. Pressure cook on high for 8 minutes, then natural release for 10 minutes. Stir in greens until wilted.
Make it creamier: Stir in ½-1 cup coconut milk during the last 5 minutes for rich, creamy texture.
Roasted vegetables: For deeper flavor, toss cubed vegetables with olive oil and roast at 425°F for 20 minutes before adding to the stew.
Serving Suggestions
Grain bases: Serve over fluffy couscous (traditional), quinoa, brown rice, white rice, or farro.
Flatbreads: Warm naan, pita, or Moroccan khobz for dipping and scooping.
Yogurt topping: A dollop of unsweetened coconut yogurt or cashew sour cream adds cooling creaminess.
Herb garnishes: Fresh cilantro, parsley, or mint brighten every bowl.
Nut toppings: Toasted sliced almonds, pistachios, or pine nuts add satisfying crunch.
Lemon wedges: Always serve extra lemon on the side for brightening individual portions.
Nutrition Facts
Estimated nutrition per serving (recipe makes 6 servings).
| Nutrient | Amount |
|---|---|
| Calories | 322 kcal |
| Protein | 10 g |
| Carbohydrates | 65 g |
| Fiber | 16 g |
| Total Fat | 5 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 450 mg |
| Sugar | 7 g |
| Vitamin A | 200% DV |
| Vitamin C | 85% DV |
| Iron | 30% DV |
| Folate | 35% DV |
Nutritional Highlights
This vegan Moroccan stew with warm spices delivers exceptional nutritional value with 322 calories per serving, making it a satisfying yet moderate-calorie meal perfect for weight management. The 10 grams of complete plant protein from chickpeas and lentils combined provides all essential amino acids, supporting muscle maintenance and repair without any animal products.
The fiber content is extraordinary—16 grams per serving, which is over 50% of daily needs! This comes from sweet potatoes, lentils, chickpeas, and vegetables, supporting digestive health, steady blood sugar levels, and long-lasting satiety. You’ll stay full for hours without the post-meal energy crash common with lower-fiber meals.
Sweet potatoes contribute remarkable vitamin A content (200% DV), supporting immune function, healthy vision, and skin health. The combination of vegetables provides vitamin C (85% DV), acting as a powerful antioxidant and enhancing iron absorption from the plant-based ingredients.
The iron content (30% DV) from lentils and chickpeas is impressive for a plant-based meal. The vitamin C from tomatoes and lemon juice helps maximize absorption of this non-heme iron. Folate (35% DV) from legumes and greens supports cell division and DNA synthesis, making this stew particularly beneficial for pregnant women and those of childbearing age.
The warming Moroccan spices contribute more than aromatic appeal—they offer genuine health benefits. Cinnamon helps regulate blood sugar and provides powerful antioxidants. Turmeric (if added) contains curcumin with anti-inflammatory properties. Cumin aids digestion and may support blood sugar management. Ginger offers anti-nausea and anti-inflammatory benefits. These warming spices have been used in traditional medicine for centuries.
Dietitian Tips
For higher protein needs: Add an extra can of chickpeas or ½ cup more lentils to boost protein to 15-18g per serving. Athletes and very active individuals may want to serve this stew over quinoa (adds 8g protein per cup) for a complete high-protein meal.
For blood sugar management: The exceptional combination of protein (10g), fiber (16g), and complex carbohydrates creates excellent blood sugar stability. Those managing diabetes can reduce potatoes slightly and increase non-starchy vegetables like cauliflower or zucchini. The cinnamon in the spice blend may also support healthy blood sugar metabolism.
For weight management: At just 322 calories per generous serving, this stew delivers incredible volume and satiety without excess calories. The high fiber (16g) and protein (10g) keep you feeling full and satisfied for hours, making it easier to maintain a healthy weight. For even lower calories, reduce or omit coconut sugar and dried fruit.
For heart health: This naturally low-fat (5g), cholesterol-free (0mg), plant-based stew supports cardiovascular wellness. The soluble fiber from lentils and vegetables helps reduce LDL cholesterol. Anti-inflammatory spices and olive oil provide heart-healthy compounds. Using low-sodium broth keeps sodium moderate at 450mg per serving.
For gut health: The exceptional fiber content (16g) feeds beneficial gut bacteria, supporting a healthy microbiome. The variety of fiber types from different plant sources promotes diverse gut bacteria. Cumin and coriander traditionally aid digestion and reduce bloating.
For plant-based nutrition: This stew exemplifies well-planned vegan eating—complete protein from legume combinations, abundant vitamins and minerals, and zero cholesterol. The iron and vitamin C combination ensures optimal nutrient absorption. Adding nutritional yeast when serving can boost B vitamins.
FAQs – 6 Frequently Asked Questions
Q1: Do I need to use dried green lentils, or can I use canned lentils for faster prep?
A: The recipe specifically calls for dry (uncooked) green lentils that cook directly in the stew during the 25-minute simmering time. This method allows lentils to absorb all those wonderful Moroccan spice flavors as they cook, creating maximum taste integration. If you use pre-cooked canned lentils, you’ll miss out on this flavor absorption and the lentils may become mushy since they’re already fully cooked. However, if you’re truly pressed for time, you can add drained, rinsed canned lentils during the last 5 minutes of cooking—just understand they won’t have quite the same depth of flavor. For best results, stick with dry green lentils, which are inexpensive, shelf-stable, and create the ideal texture. Brown lentils work equally well if you can’t find green.
Q2: Why does my vegan Moroccan stew thicken so much when stored? Is this normal?
A: Yes, this is completely normal and actually expected! The lentils, potatoes, and chickpeas continue absorbing liquid as the stew sits in the refrigerator. You’ll notice leftovers are much thicker—almost like a thick curry—compared to when you first made it. This is one of the characteristics of legume-based stews. When reheating, simply add vegetable broth, water, or coconut milk (½-1 cup) to thin it back to your desired consistency. Stir and reheat gently, and the stew will loosen up beautifully. Many people actually prefer the thick, concentrated texture of day-two stew because the flavors have melded even more deeply! If you know you’ll be storing leftovers, you can intentionally make the initial stew slightly thinner by adding an extra cup of broth, knowing it will thicken naturally during storage.
Q3: Can I make this vegan Moroccan stew in advance for meal prep?
A: Absolutely! This stew is one of the best meal prep recipes because it actually tastes better the next day as flavors continue developing. Let the stew cool completely at room temperature (about 30-45 minutes), then portion into airtight containers and refrigerate for up to 4 days. When ready to eat, reheat individual portions in the microwave for 2-3 minutes or on the stovetop, adding a splash of liquid to thin as needed. You can also freeze this stew for up to 3 months in freezer-safe containers. Thaw overnight in the refrigerator before reheating. For maximum freshness, add the fresh herbs, lemon juice, and olive oil drizzle after reheating rather than before storing. Some meal preppers like to store the stew base separately from grains (rice, quinoa, couscous), then build bowls fresh each day for maximum texture variety.
Q4: My family finds cinnamon in savory dishes strange. Can I omit it or reduce it?
A: Cinnamon in savory dishes is absolutely traditional in Moroccan cuisine and creates that characteristic warm, complex flavor profile. However, if your family is new to this flavor combination, you can definitely reduce it to 1 teaspoon instead of 2 teaspoons to make it more subtle. Don’t omit it entirely—that small amount adds warmth and depth without making the stew taste “sweet” or like dessert. The cinnamon balances beautifully with the earthy cumin and bright coriander to create layered, sophisticated flavor. After trying the recipe once with less cinnamon, your family might find they actually enjoy the unique flavor and want to increase it back to the full amount next time! The combination of sweet (from sweet potatoes and optional dried fruit) and warm spices is what makes Moroccan food so special and different from other cuisines.
Q5: Is the coconut sugar essential, or can I skip it to keep the recipe sugar-free?
A: The coconut sugar is completely optional and not essential to the recipe. Its purpose is to lightly balance the acidity from the tomatoes and add subtle sweetness that complements the dried apricots (if using) and the sweet potatoes’ natural sugars. Many people make this stew without any added sweetener and love it just as much—the vegetables themselves provide natural sweetness. If you’re avoiding added sugars or simply prefer a more savory profile, skip it entirely. Alternatively, if you love the traditional Moroccan sweet-savory balance but want to avoid refined sweeteners, the dried apricots alone provide enough natural sweetness. You could also use a tiny drizzle of maple syrup or a pinch of date sugar if you prefer more natural sweetening options. Taste the stew after the 25-minute simmer and decide if you want to add sweetness at that point.
Q6: What’s the best way to serve this vegan Moroccan stew to make it feel like a complete, satisfying meal?
A: This versatile stew works beautifully served multiple ways depending on your hunger level and preferences. The most traditional Moroccan approach is ladling it over a bed of fluffy couscous with warm pita or naan bread on the side for scooping—the bread soaks up every drop of flavorful broth. For higher protein, serve over quinoa which adds complete protein and creates a substantial meal. For heartier appetites, serve over brown rice and top with toasted sliced almonds for satisfying crunch. The stew is also hearty enough to enjoy on its own in a bowl, topped with a generous dollop of unsweetened coconut yogurt (for creaminess), fresh chopped cilantro or parsley (for brightness), a drizzle of good olive oil (for richness), and a generous squeeze of fresh lemon juice (to wake everything up). Many people love dipping crusty whole-grain bread directly into the bowl. For a complete meal, pair with a simple side salad dressed with lemon vinaigrette. The beauty of this stew is its flexibility—you can dress it up or keep it simple based on your mood and time available!
Conclusion
Vegan Moroccan stew with warm spices proves that plant-based meals can deliver the same hearty satisfaction, complex flavors, and cozy comfort as traditional meat-based stews. The carefully balanced blend of warming spices—cumin, cinnamon, coriander, ginger, and allspice—transforms humble vegetables and legumes into something extraordinary that tastes like it simmered for hours when it actually takes just 30 minutes. The combination of sweet potatoes, chickpeas, and lentils creates complete plant protein, while 16 grams of fiber per serving ensures lasting satiety and digestive health.
These North African flavors complement Chef Rachel’s other globally inspired recipes beautifully. She often rotates between this vegan Moroccan stew, Moroccan Meal Prep Bowls — Sunday Batch Cook, Easy Moroccan Vegan Dinner (Dump and Simmer), and One-Pot Moroccan Chicken Meal Prep to keep her weekly routine interesting without spending hours in the kitchen. Her friend Mery, who transitioned to plant-based eating, calls this stew her “gateway recipe” that convinced her skeptical family that vegan food can be deeply satisfying, flavorful, and crave-worthy.
The beauty of vegan Moroccan stew with warm spices lies in its flexibility and forgiving nature. Use whatever vegetables you have, swap chickpeas for white beans, add more heat or keep it mild, serve over couscous or quinoa—the warming spice blend makes everything delicious. Whether you’re fully plant-based, flexitarian, or simply looking for a nutritious meatless meal, this stew delivers comfort, nourishment, and that cozy feeling that only comes from a bowl of well-spiced, slow-simmered goodness.
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