Moroccan Stewed Lentils
Dive into the warm, aromatic embrace of Moroccan Stewed Lentils, a hearty and wholesome dish bursting with vibrant North African-inspired flavors. This plant-based recipe combines tender green or brown lentils with a medley of sautéed vegetables, rich tomato paste, and an enticing array of spices, including cumin, coriander, cinnamon, and paprika. Simmered to perfection in a savory vegetable broth, this luscious stew is finished with fresh parsley, cilantro, and a zing of lemon juice for a refreshing twist. Ready in under an hour, it’s a perfect weeknight meal that’s high in protein, naturally gluten-free, and deeply satisfying. Serve it with crusty bread or atop a bed of rice for a comforting, nourishing meal the whole family will love!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 4 cloves garlic cloves, minced
- 2 tablespoons tomato paste
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon sweet paprika
- 0.25 teaspoon cayenne pepper (optional, for heat)
- 1 cup diced tomatoes (canned or fresh)
- 4 cups vegetable broth
- 0.25 cup chopped fresh parsley
- 0.25 cup chopped fresh cilantro
- 1 tablespoon fresh lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the lentils thoroughly under cold water and set aside.
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic and tomato paste. Cook for another 1-2 minutes, stirring constantly.
Add the ground cumin, coriander, cinnamon, paprika, and cayenne pepper (if using). Stir to evenly coat the vegetables in the spices and cook for 1 minute to release their aromas.
Stir in the diced tomatoes and cook for 2-3 minutes to allow the mixture to combine.
Add the rinsed lentils and vegetable broth to the pot. Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the lentils simmer gently for 30-35 minutes, or until they are tender and the stew has thickened. Stir occasionally to prevent sticking.
Season with salt and black pepper to taste.
Remove the pot from heat and stir in the chopped parsley, cilantro, and fresh lemon juice.
Serve the Moroccan Stewed Lentils hot, garnished with additional herbs if desired. Enjoy with crusty bread or over rice for a complete meal.
Nutrition Facts
Calories |
1120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4861 mg | 211% | |
| Total Carbohydrate | 158.1 g | 57% | |
| Dietary Fiber | 45.0 g | 161% | |
| Total Sugars | 43.5 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 562 mg | 43% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 4981 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
