MOROCCAN LENTIL STEW WITH TOMATO AND CARROT

MOROCCAN LENTIL STEW WITH TOMATO AND CARROT

Moroccan Lentil Stew With Tomato And Carrot is a deeply aromatic and 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 and wellbeing. Moroccan Lentil Stew With Tomato And Carrot is made with just a handful of wholesome ingredients and minimal preparation, which is 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

The following ingredients are required for the preparation of Moroccan Lentil Stew With Tomato And Carrot:

• 100 grams | 3.53 ounces | ½ cup cooked green lentils
• 60 grams | 2.12 ounces | ½ cup chopped tomatoes
• 30 grams | 1.06 ounces | ½ carrot, diced
• 3 grams | 0.11 ounces | 1 clove garlic, minced
• 5 grams | 0.02 ounces | ¼ teaspoon cinnamon
• 5 grams | 0.02 ounces | ¼ teaspoon cumin
• 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
• 36 grams | 0.01 ounces | 1 pinch salt
• 0.1 gram | 0.00 ounces | 1 pinch black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 232 kilocalories
• Total Fat: 1.8 grams
• Saturated Fat: 0.3 grams
• Carbohydrates: 40.9 grams
• Fibre: 9.5 grams
• Sugar: 6.8 grams
• Protein: 12.0 grams
• Calcium: 84 milligrams
• Iron: 4.3 milligrams
• Potassium: 699 milligrams

PREPARATION

These steps are followed for the preparation of Moroccan Lentil Stew With Tomato And Carrot:

• 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 the heat and simmer for 10 to 12 minutes until the carrots are tender and the 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.

PREPARATION TIME

10 minutes

COOKING TIME

12 minutes

TIPS

Here are some helpful tips for Moroccan Lentil Stew With Tomato And Carrot:

• Use Pre-Cooked Lentils: Save time by using canned or pre-cooked lentils and rinsing thoroughly to reduce sodium.
• Balance Flavours: The cinnamon provides subtle sweetness, while cumin adds warmth and taste adjusts if needed.
• Vegetables Boost: Dice vegetables uniformly for even cooking and a visually appealing presentation.
• Broth Quality: Use a rich and 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 the stew cool before storing it in an airtight container. Keeps well in the refrigerator for up to 4 days.
• Freezing: Freeze in single-portion containers for up to 2 months. Defrost overnight in the refrigerator before reheating.
• Reheating: Warm gently on the hob or microwave, adding a splash of broth to rehydrate the stew if needed.