Healthy & Special Diets > Plant-Based Protein Recipes > Legume-Based Recipes > Lentil Soups and Stews

Moroccan Lentil and Vegetable Stew

A hearty and flavorful lentil stew packed with vegetables and fragrant Moroccan spices. This stew is a great source of plant-based protein, fiber, and vitamins, making it a healthy and satisfying meal. Serve with couscous or crusty bread for a complete meal.

Prep Time
20 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Green or brown lentils
  • 1 can (14.5 oz) Diced tomatoes
  • 4 cups Vegetable broth
  • 1 Onion
  • 2 Carrots
  • 2 Celery stalks
  • 3 cloves Garlic
  • 1 inch piece Ginger
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Cumin powder
  • 1/2 teaspoon Cinnamon
  • 1 teaspoon (or to taste) Harissa paste
  • 2 tablespoons Olive oil
  • to taste Salt
  • to taste Pepper
  • for garnish Fresh cilantro or parsley

Preparation

Rinse the lentils thoroughly under cold water until the water runs clear.

Sauté Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook until softened, about 5-7 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.

Add Spices and Harissa

Stir in the turmeric powder, cumin powder, cinnamon, and harissa paste. Cook for 30 seconds, stirring constantly, until the spices are fragrant.

Combine Ingredients

Add the rinsed lentils, diced tomatoes (with their juice), and vegetable broth to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until the lentils are tender and the vegetables are cooked through.

Season and Serve

Season with salt and pepper to taste. Garnish with fresh cilantro or parsley before serving. Serve hot with couscous or crusty bread.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 90-110kcal<br>Protein: 5-6g<br>Carbohydrates: 15-18g<br>Fat: 2-3g<br>Fiber: 5-6g<br>Please note that these values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This stew is a good source of plant-based protein, fiber, and various vitamins and minerals. Adding a variety of vegetables enhances the nutritional value. Harissa paste can be quite spicy, so adjust the amount to your preference. Consider adding other vegetables like sweet potatoes, zucchini, or bell peppers for added flavor and nutrients.

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FAQ

  • Can I use canned lentils for this recipe?

    Yes, you can use canned lentils. Drain and rinse them before adding them to the stew. Reduce the cooking time to about 15-20 minutes, or until the vegetables are tender.
  • Can I add meat to this stew?

    While this recipe is designed to be vegetarian/vegan, you can add cooked meat such as lamb or chicken if desired. Add the cooked meat during the last 15 minutes of cooking to heat through.
  • Can I make this stew in a pressure cooker?

    Yes, you can. Sauté the vegetables and spices as directed, then add all ingredients to the pressure cooker. Cook on high pressure for 10-12 minutes, followed by a natural pressure release.