Moroccan Spiced Carrot & Chickpea Stew

Total: 45 mins

A big, bubbling beaut of a stew stuffed with sweet seasonal carrots and peppers, golden chickpeas and nutty bulgar wheat, all simmered in a tomato sauce spiced with ras al hanut and finished with a bright squeeze of lemon.

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258 kcal
(per portion)

Ingredients you'll need

2 onions
2 red peppers
3 garlic cloves
800g carrots
400g tin of chickpeas
1 tbsp ras al hanut
2 x 400g tins of chopped tomatoes
150g bulgar wheat
1 lemon
A handful of coriander

From your kitchen

1 tbsp olive oil
1-2 tbsp cold water (optional)
Sea salt
Freshly ground pepper
800ml boiling water

You'll need

Large pan with a lid
Vegetable peeler
Measuring jug

Step by step this way

1.
Peel and finely chop the onions. Halve the peppers and scrape out the seeds and white pith. Roughly chop the peppers. Peel and grate or crush the garlic. Warm a large pan on a medium-low heat for 2 mins, then drizzle in 1 tbsp olive oil. Add the onions and peppers and cook for 10 mins, stirring occasionally, till the veg have softened. If they start to colour, turn the heat down and add 1-2 tbsp cold water.
2.
While the veg cook, trim and peel the carrots, and chop them into 2cm-thick pieces. Drain and rinse the chickpeas. Fill and boil your kettle.
3.
After 10 mins, add the garlic to the pan and cook for 2 mins, stirring. Add the carrots, chickpeas, 1 tbsp ras al hanut and a pinch of salt and pepper. Stir well, then pour in the chopped tomatoes and 800ml boiling water. Bring to a boil, pop on a lid and simmer for 5 mins.
4.
Tip the bulgar wheat into the pan and give it a stir. Pop on a lid and simmer for 10 mins till the bulgar is tender.
5.
While the stew simmers, zest the lemon. Roughly chop the coriander leaves and stalks.
6.
Add half the coriander to the pan and stir it through the stew. Stir in the lemon zest and squeeze in the juice from 1 half. Taste the stew and add more salt, pepper or lemon juice if you think it needs it. Serve in warm bowls topped with the remaining coriander.

Tip
Eat & Keep
This stew will keep in the fridge for up to 3 days, or in the freezer for up to 3 months. Divide it into smaller portions, cool then seal and chill or freeze. Defrost overnight and reheat till piping hot. You may need to add a splash of water or stock to the stew when reheating.
Tip
Turn your stew up to eleven
This stew makes a hearty bowlful by itself, but you can make it go further with a few extras. Crusty bread for dunking is quick and easy, or you could roast some potato wedges and serve the stew ladled over them. You could also try topping it off with dairy-free yogurt, crisp-fried onions or a scattering of toasted pumpkin or sunflower seeds.

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