MOROCCAN LENTIL STEW

MOROCCAN LENTIL STEW

Moroccan Lentil Stew is a deeply aromatic, hearty vegan dish inspired by the vibrant flavours of North African cuisine. This stew blends protein-rich green lentils, sweet carrots and juicy tomatoes with warming spices like cumin and cinnamon, all simmered gently in a vegetable broth. The result is a bold and comforting one-pot meal packed with plant-based nourishment and traditional spice. High in fibre and naturally low in fat, this stew supports digestive health, satiety and overall health. With just a handful of wholesome ingredients and minimal preparation, it’s ideal for weeknight dinners or batch-cooked lunches. Serve it on its own or alongside couscous or flatbread to soak up the spiced broth. The combination of earthy lentils and aromatic spices delivers a depth of flavour that’s both satisfying and authentic.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Moroccan

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Low Fat, Wheat / Gluten-Free, Quick & Easy, Low Sodium, Healthy, Organic

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Moroccan Lentil Stew:

• ½ cup cooked green lentils

• ½ cup chopped tomatoes (fresh or canned)

• ½ carrot, diced

• 1 clove garlic, minced

• ¼ tsp ground cinnamon

• ¼ tsp ground cumin

• 1 cup vegetable broth

• Salt and pepper to taste

• 1 tsp olive oil (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 417.1 kcal

• Fat: 6 g

• Saturated Fat: 0.8 g

• Carbohydrate: 69.6 g

• Sugar: 5.5 g

• Sodium: 1018.5 mg

• Fiber: 12.9 g

• Protein: 25.1 g

• Calcium: 83.2 mg

• Iron: 7.2 mg

• Potassium: 977.1 mg

PREPARATION

These steps are followed for the preparation of Moroccan Lentil Stew:

• Sauté Garlic And Carrot: In a medium saucepan, heat olive oil (if using). Add garlic and diced carrot, sautéing for 3 to 4 minutes.

• Add Spices And Tomatoes: Stir in cinnamon, cumin, and chopped tomatoes. Cook for 2 minutes to build aroma.

• Incorporate Lentils And Broth: Add the cooked lentils and vegetable broth. Stir well and bring to a gentle simmer.

• Simmer Gently: Reduce heat and simmer for 10 to 12 minutes until the carrots are tender and flavours are melded.

• Season To Taste: Add salt and pepper to your liking. If a thinner consistency is preferred, add a splash of water or broth.

• Serve Warm: Ladle into a bowl and serve hot, optionally garnished with fresh coriander or parsley.

PREP TIME

10 minutes

COOKING TIME

12 minutes

TIPS

Here are some helpful tips for Moroccan Lentil Stew:

• Use Pre-Cooked Lentils: Save time by using canned or pre-cooked lentils rinse thoroughly to reduce sodium.

• Balance Flavours: The cinnamon provides subtle sweetness, while cumin adds warmth and taste adjusts if needed.

• Veggie Boost: Dice vegetables uniformly for even cooking and a visually appealing presentation.

• Broth Quality: Use a rich, low-sodium vegetable broth for enhanced depth without overpowering saltiness.

VARIATIONS

• Add Leafy Greens: Stir in chopped spinach or kale in the final few minutes for added nutrients and colour.

• Spice Elevation: Add a pinch of ground ginger or turmeric for extra Moroccan flair.

• Protein Upgrade: Toss in some chickpeas for a dual-legume stew and add heartiness.

• Grain Companion: Serve over wholegrain couscous or bulgur for a filling Moroccan-style meal.

• Creamy Touch: Mix in a spoonful of unsweetened almond yoghurt or tahini for creaminess.

PREPPING AND STORAGE

• Refrigeration: Let stew cool before storing in an airtight container. Keeps well in the fridge for up to 4 days.

• Freezing: Freeze in single-portion containers for up to 2 months. Defrost overnight in the fridge before reheating.

• Reheating: Warm gently on the hob or microwave, adding a splash of broth to rehydrate the stew if needed.