Take control of your health: Learn more about our Plant-Based Nutrition CertificateLearn more about our Plant-Based Nutrition Certificate
Recipes » Soups » Moroccan Spiced Vegetable Stew
CNS Logo

What You'll Need


1 red onion, sliced

6–8 garlic cloves, minced

1 medium eggplant, cut into ½-inch cubes

2 ½ cups water, divided

3 Tbsp low-sodium tamari

2 carrots, thinly sliced

1 red bell pepper, seeded and chopped

1 sweet potato, diced

2 cups chopped spinach

1 (28-ounce) can diced tomatoes, undrained

1 ½ cups cooked chickpeas

½ cup finely chopped pitted dates

1 Tbsp smoked paprika

1 tsp ground cumin

1 tsp ground cinnamon

¼ tsp ground ginger

½ tsp black pepper flakes

⅛ tsp ground cloves


How to Make It


1 In a large stockpot over medium-high heat, sauté onion, garlic, eggplant, ½ cup of water, and tamari until the vegetables are tender, 5–10 minutes. Reduce the heat to medium and simmer for another 5–10 minutes.

2 Add carrots and bell pepper, and simmer until carrots are tender, about 8 minutes.

3 Add remaining 2 cups of water and the rest of the ingredients, and simmer for another 20 minutes. Serve warm.

Cooking Tips

Feel free to vary the vegetables in this recipe (except for the eggplant, which is the base of this stew) — try zucchini, parsnips, celery, peas, corn, white potatoes, or butternut squash.

For a spicier version, add minced jalapeños.

Copyright 2022 Center for Nutrition Studies. All rights reserved.

We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Hear what people are saying.

  • 100% online, learn at your own pace
  • Science-based foundation
  • A trusted credential from eCornell

You can unsubscribe at any time using the link in our emails. For more details, review our Privacy Policy