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Vegetarian, Maghreb and Middle East

Maftoul with vegetables and chickpeas

Maftoul with vegetables and chickpeas is a complete dish for 4 people, ready in 60 minutes, medium difficulty, for about €2.10 per person. It's Palestinian pearl couscous served with a broth of pumpkin, carrots and chickpeas, spiced with cinnamon, cumin and turmeric. The trick is to steam the maftoul right above the broth so it soaks up all its flavor.

This is maftoul, Palestinian pearl couscous, with a well spiced pumpkin, carrot and chickpea broth.

Maftoul with vegetables and chickpeas
Total time
1 h
Difficulty
Medium
Cost per person
€2.10
Calories per person
770 kcalcalculated by Kiloach, your weight coach
Season
Winter, Fall
The kids
They generally like it

Maftoul is hand rolled pearl couscous, much bigger than regular semolina and noticeably chewier in the best way. Here it sits in a mellow broth of pumpkin and carrots, warmed with cinnamon and cumin, with chickpeas giving the whole dish some substance. The result is tender and fragrant, never spicy hot, with that sweet savory base typical of Middle Eastern braises.

It's a winter dish that warms you up without feeling heavy, perfect for a weeknight when you want something filling without meat. Mon Chou built it so even kids will go for it, thanks to the natural sweetness of the pumpkin and well balanced spices. It also works great on a Sunday, with the pot of broth set right on the table so everyone can help themselves.

The ingredients

4 people

Pantry

  • Maftoul 400 g
  • Canned chickpeasoften in the pantry 1 can
  • Cinnamonoften in the pantry 1 tsp
  • Cuminoften in the pantry 1 tsp
  • Turmericoften in the pantry 1 tsp
  • Olive oiloften in the pantry 5 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Pumpkin 600 g
  • Carrot 3
  • Onion 2
  • Turnip 2
  • Cilantro 1 bunch

Allergens Gluten

The step by step recipe

  1. Sauté the onions in the oil with the spices. 6 min

    The spices release their aroma in the hot fat.

  2. Add the pumpkin, carrots and turnips cut into large chunks, cover with water and let simmer. 30 min

    Cut the vegetables into large chunks so they hold up until the end.

  3. Add the drained chickpeas to the broth. 10 min

    They only need to be warmed through.

  4. Plump the maftoul by steaming it or boiling it in salted water until tender. 12 min

    Taste it, it should stay a bit firm to the bite.

  5. Serve the maftoul in large bowls with the vegetables and broth, sprinkle with cilantro.

    Keep some extra broth in a pitcher so everyone can add more to taste.

Our tips to get it right

  • Cut all the root vegetables to roughly the same size so they finish cooking together instead of some turning mushy before others are done.
  • If you don't have a steamer basket, plump the maftoul directly in a ladle of strained broth instead of water, it picks up even more flavor that way.
  • Always keep some extra broth on the side, maftoul keeps absorbing liquid as it cools and will soak up more than you expect.

The variations

  • Swap the pumpkin for butternut squash if that's what you have on hand, it turns out just as tender.
  • For a faster version, use regular couscous instead of maftoul, it cooks in barely 5 minutes.
  • For kids who aren't fans of strong spices, just cut the cinnamon and cumin in half, the dish stays just as fragrant.

What to serve it with

  • Plain yogurt or labneh
  • Green olives as a starter
  • Mint tea

Storage

This dish keeps for 2 to 3 days in the fridge in a sealed container, ideally with the maftoul and broth stored separately. It freezes well, especially the broth with the vegetables. Reheat gently on the stovetop, adding a splash of water if the maftoul has soaked up too much liquid.

Questions about this dish

Can I replace the maftoul with something else?

Yes, regular couscous or even bulgur work well, just adjust the cooking time accordingly. Maftoul still stays chewier and more flavorful thanks to its larger size.

Can I make this dish ahead of time?

Yes, make the vegetable and chickpea broth the day before, it actually tastes better once the flavors have settled. Steam the maftoul just before serving so it keeps its bite.

Does this dish freeze well?

The broth with the vegetables and chickpeas freezes very well for up to 2 months. Already cooked maftoul doesn't freeze as well, it's better to prepare it fresh right before serving.

How do I adapt this dish for young kids?

Cut the spices in half and blend part of the broth with the vegetables for a smoother texture if needed. Pumpkin and carrots naturally bring a sweetness that kids tend to enjoy.

How long does it take to make a maftoul with vegetables and chickpeas?

Count 1 h in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a maftoul with vegetables and chickpeas?

About 770 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a maftoul with vegetables and chickpeas cost?

About €2.10 per serving, or €8.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten. Always check the labels of the products you buy.

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