Moroccan Lentil & Vegetable Stew

This hearty Moroccan Lentil & Vegetable Stew is a fragrant and flavorful dish, perfect for a cozy weeknight dinner or a satisfying meal prep option. It's packed with aromatic spices, tender lentils, and a colorful array of vegetables, offering a taste of North Africa in every spoonful.

Servings: 4-6 Prep time: 20 minutes Cook time: 45 minutes Total time: 1 hour 5 minutes Difficulty: Easy

Ingredients

For the Stew:

• 30 ml (2 tablespoons) olive oil

• 1 medium onion (~120 g), chopped

• 3 cloves garlic (~9 g), minced

• 10 g (1 tablespoon) fresh ginger, grated

• 2 medium carrots (~120 g), peeled and diced

• 2 stalks celery (~100 g), diced

• 1 medium bell pepper (~150 g), any color, diced

• 2 g (1 teaspoon) ground cumin

• 2 g (1 teaspoon) ground coriander

• 1 g (½ teaspoon) ground turmeric

• 2 g (1 teaspoon) sweet paprika

• 0.5 g (¼ teaspoon) ground cinnamon

• 0.5 g (¼ teaspoon) cayenne pepper (optional, for a kick)

• 2 g (1 teaspoon) Ras el Hanout (optional, for authentic flavor)

• 6 g (1 teaspoon) salt, or to taste

• 1 g (½ teaspoon) black pepper, or to taste

• 200 g (1 cup) brown or green lentils, rinsed

• 400 g (14.5 oz) can diced tomatoes, undrained

• 1 L (4 cups) vegetable broth

• 150 g (5 oz) fresh spinach or kale, roughly chopped

For Serving:

• 30 ml (2 tablespoons) fresh lemon juice

• 10 g (¼ cup) fresh cilantro or parsley, chopped

Equipment

• Large pot or Dutch oven

• Cutting board

• Sharp knife

• Measuring cups and spoons

• Grater (for ginger)

Instructions

1. Prepare the Vegetables (10 minutes): Chop your onion, mince the garlic, grate the ginger, and dice the carrots, celery, and bell pepper. Having everything ready makes the cooking process smooth.

2. Sauté Aromatics (8 minutes): Heat the olive oil in your large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened and translucent. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

3. Add Vegetables & Spices (5 minutes): Add the diced carrots, celery, and bell pepper to the pot. Cook for 3-4 minutes, stirring occasionally, until they start to soften slightly. Stir in the cumin, coriander, turmeric, paprika, cinnamon, cayenne (if using), Ras el Hanout (if using), salt, and black pepper. Cook for 1 minute, stirring constantly, until the spices are fragrant.

4. Simmer the Stew (35 minutes): Add the rinsed lentils, diced tomatoes (with their juice), and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

5. Wilt the Greens (3 minutes): Stir in the chopped spinach or kale. Cook for 2-3 minutes, uncovered, until the greens have wilted into the stew.

6. Finish and Serve (2 minutes): Remove the pot from the heat. Stir in the fresh lemon juice and chopped cilantro or parsley. Taste and adjust seasoning if needed. Serve hot, perhaps with a side of couscous or crusty bread.

Tips & Variations

• Lentil Prep: While not strictly necessary, soaking lentils for 30 minutes before cooking can help reduce their cooking time slightly and improve digestibility.

• Spice Level: For a milder stew, omit the cayenne pepper. For extra heat, add a pinch of red pepper flakes or a dollop of harissa paste at the end.

• Serving Suggestion: This stew is delicious on its own, but also pairs wonderfully with fluffy couscous, quinoa, brown rice, or a piece of warm pita bread for dipping.

• Protein Boost: To add more protein, stir in a can of rinsed and drained chickpeas along with the lentils, or add some crumbled firm tofu during the last 10 minutes of simmering.

• Different Vegetables: Feel free to swap or add other vegetables like diced sweet potato, butternut squash, zucchini, or green beans. Add harder vegetables earlier with the carrots, and softer ones later.

• Smoky Flavor: For a smoky depth, use smoked paprika instead of sweet paprika, or add a tiny dash of liquid smoke.

Estimated Nutrition Per Serving (approximate, for 6 servings)

• Calories: 250 kcal

• Protein: 14 g

• Carbs: 40 g

• Fat: 5 g

Shopping List

• Olive oil

• Onion

• Garlic

• Fresh ginger

• Carrots

• Celery

• Bell pepper

• Ground cumin

• Ground coriander

• Ground turmeric

• Sweet paprika

• Ground cinnamon

• Cayenne pepper (optional)

• Ras el Hanout (optional)

• Salt

• Black pepper

• Brown or green lentils

• Canned diced tomatoes

• Vegetable broth

• Fresh spinach or kale

• Lemon

• Fresh cilantro or parsley

Allergen tags: none

Quick summary: Hearty Moroccan Lentil & Vegetable Stew, aromatic with spices and fresh vegetables.