Craving a dinner that’s bursting with flavor but short on prep time? This Moroccan-Spiced Lentil Stew is your answer! It uses a brilliant shortcut—prepared lentil soup—to build a deep, savory base in minutes. Warmed with aromatic cinnamon and cumin, studded with sweet raisins and hearty chickpeas, this stew delivers an incredible, exotic taste with ingredients you can find anywhere. It’s a wonderfully versatile one-pot meal that’s perfect for a cozy night in and fantastic for meal prep.
Ingredients
• (Serves 6)
• 1 Tbs. (15ml) olive oil
• 1 cup (150g) chopped onion
• 3 cloves garlic, minced (1 Tbs. or 15g)
• 1 28-oz. (794g) can crushed tomatoes
• 2 18.2-oz. (515g) cartons prepared lentil soup
• 1 15-oz. (425g) can chickpeas, rinsed and drained
• ½ cup (75g) raisins or dried currants
• 2 tsp. (10ml) ground cinnamon, or more to taste
• 1½ tsp. (7.5ml) ground cumin
• ¼ tsp. (1.25ml) red pepper flakes, or to taste
• Salt and black pepper, to taste (optional)
Instructions
1. Heat the olive oil in a medium saucepan or Dutch oven over medium heat. Add the chopped onion and sauté for about 3 minutes, until it becomes soft and translucent. Stir in the minced garlic and cook for one more minute until fragrant, stirring constantly to prevent it from browning.2. Pour in the crushed tomatoes, prepared lentil soup, chickpeas, and raisins. Sprinkle in the cinnamon, cumin, and red pepper flakes. Give everything a good stir to combine and season with salt and pepper, if you like. Bring the stew to a gentle simmer over medium-high heat.3. Reduce the heat to medium-low and let the stew simmer, uncovered, for 20 minutes. Stir often, scraping the bottom of the pot to prevent sticking. The stew is ready when it has reduced slightly and the sauce has thickened into a rich, hearty consistency.
Nutritional Information
• Nutrition Information (per serving)
• Calories: 263
• Protein: 11 g
• Total Fat: 4 g
• Saturated Fat
• Carbohydrates: 49 g
• Cholesterol: 0 mg
• Sodium: 642 mg
• Fiber: 13 g
• Sugar: 11 g
Pro Tips
• Serve this stew over a bed of fluffy couscous, quinoa, or brown rice to make it a more substantial meal. A dollop of plant-based yogurt and a sprinkle of fresh cilantro adds a perfect finishing touch.
• For a deeper, smokier flavor, add ½ teaspoon of smoked paprika along with the other spices. A squeeze of fresh lemon juice just before serving will also brighten up all the flavors.
• This stew is fantastic for meal prep and tastes even better the next day. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
• Feel free to bulk it up with more vegetables. Diced carrots, celery, or sweet potato can be added with the onion at the beginning of the cooking process; just sauté them for a few extra minutes until they begin to soften.
FAQ
Q: Is this Moroccan lentil stew a good source of plant-based protein
A: Absolutely! This stew is packed with plant-based protein from two excellent sources: lentils and chickpeas. Each serving provides a hearty 11 grams of protein, making it a satisfying and nutritious vegetarian meal.
Q: How can I make this lentil stew vegan
A: This recipe is easily made vegan. The key is to use a prepared lentil soup that is certified vegan or has no animal-derived ingredients. Also, be sure to serve it with a plant-based yogurt instead of dairy yogurt for a creamy topping.
Q: Can I add more vegetables to this vegetarian stew
A: Yes, this stew is very versatile. You can easily bulk it up with more vegetables like diced sweet potato, carrots, or celery. Simply add them to the pot with the onions and sauté for a few extra minutes until they start to soften before adding the other ingredients.
Q: How long does this vegetarian stew last in the fridge
A: This stew is perfect for meal prep and stores wonderfully. Keep leftovers in an airtight container in the refrigerator for up to 4 days. The flavors often become even richer the next day.
