MOROCCAN LENTIL AND CHICKPEA SAVOURY STEW
This Moroccan Lentil And Chickpea Savoury Stew is a fragrant and flavourful dish that celebrates the rich culinary traditions of North Africa. With hearty green lentils, tender chickpeas and chopped bell pepper simmered in aromatic vegetable broth and spiced with ras el hanout, it creates a warm and deeply satisfying meal with layers of flavour. Ras el hanout is a traditional Moroccan spice that blends floral, earthy and slightly sweet notes, transforming simple pantry ingredients into an exotic stew. This one-pot dish is entirely plant-based and high in fibre, making it ideal for anyone seeking a nutritious and comforting vegan meal. Its balance of protein, fibre and slow-release carbohydrates helps sustain energy and fullness. This Moroccan Lentil And Chickpea Savoury Stew is perfect for cold nights or weeknight dinners, which is best served hot and can be paired with flatbread, couscous or enjoyed on its own for a gut-friendly feast.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Moroccan
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
The following ingredients are required for the preparation of Moroccan Lentil And Chickpea Savoury Stew:
- 100 grams | 3.53 ounces | ½ cup cooked green lentils
- 41 grams | 1.45 ounces | ¼ cup canned chickpeas, drained
- 40 grams | 1.41 ounces | ¼ cup chopped bell pepper
- 250 milliliters | 8.45 fluid ounces | 1 cup vegetable broth
- 1.00 grams | 0.04 ounces | ½ teaspoon ras el hanout
FULL NUTRITIONAL INFORMATION
- Calories: 205 kilocalories
- Protein: 13.0 grams
- Carbohydrate: 35.0 grams
- Sugar: 6.0 grams
- Fibre: 11.9 grams
- Fat: 1.6 grams
- Saturated Fat: 0.2 grams
- Sodium: 403 milligrams
- Potassium: 588 milligrams
- Calcium: 53 milligrams
- Iron: 4.69 milligrams
PREPARATION
These steps are followed for the preparation of Moroccan Lentil And Chickpea Savoury Stew:
- Sauté The Bell Pepper: In a medium saucepan, heat a splash of water or oil and sauté the chopped bell pepper over medium heat for 3 to 4 minutes until softened.
- Add Spices And Chickpeas: Stir in the ras el hanout and chickpeas, letting the spices bloom gently for 1 minute to release their aroma.
- Combine Lentils And Broth: Add the cooked green lentils and vegetable broth. Stir to combine all the ingredients thoroughly.
- Simmer The Stew: Bring the stew to a gentle boil, then lower the heat and let it simmer uncovered for 12 to 15 minutes to thicken and infuse the flavours.
- Season And Serve: Taste and adjust seasoning with salt and black pepper as needed. Serve hot, garnished with coriander or parsley if desired.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Moroccan Lentil And Chickpea Savoury Stew:
- Use Pre-Cooked Lentils: Save time by preparing lentils in advance or using canned varieties (well-rinsed) for quicker meals.
- Balance Flavours: If the spice feels overpowering, stir in a teaspoon of lemon juice to brighten the stew and balance the richness.
- Texture Control: Mash a few chickpeas with the back of a spoon for a thicker texture without needing additional ingredients.
- Even Heat: Simmer gently and stir occasionally to prevent sticking and ensure the stew heats evenly.
- Spice Management: Start with ½ tsp ras el hanout and increase only if you prefer a more intense spice experience.
VARIATIONS
- Add Greens: Toss in spinach or kale during the final minutes of simmering for added colour, nutrition and texture.
- Boost Protein: Stir in cubed tofu or a spoonful of hemp seeds for an extra plant-based protein boost.
- Spicier Version: Add a pinch of cayenne or harissa paste for a bold and spicy twist.
- Creamy Touch: For a creamier consistency, add a tablespoon of coconut milk or cashew cream at the end.
- Grain Pairing: Serve over couscous, brown rice, or quinoa for a more filling and well-balanced meal.
PREPPING AND STORAGE
- Refrigeration: Cool the Moroccan Lentil And Chickpea Savoury Stew completely and store it in a sealed container in the refrigerator for up to 4 days.
- Freezing: Freeze in individual portions in airtight containers for up to 2 months. Allow to thaw overnight in the refrigerator before reheating.
- Reheating: Reheat gently on the hob or in the microwave, stirring occasionally. Add a splash of broth or water if it has thickened too much.
- Batch Friendly: Double or triple the recipe for make-ahead meal preparation. This stew holds its flavour and texture well over several days.
