Moroccan Lentil Stew

Moroccan Lentil Stew is a hearty, spiced dish that combines the earthy flavors of lentils with aromatic spices and vegetables, perfect for a nutritious lunch. This stew is not only satisfying but also packed with protein, making it a wholesome meal option.

Ingredients

• Green or brown lentils - 150 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 ml
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, celery, and bell pepper to the pot. Cook for another 5-7 minutes, stirring occasionally until the vegetables soften.
4. Stir in the cumin, coriander, paprika, cinnamon, salt, and black pepper. Cook for 1-2 minutes until the spices are fragrant.
5. Add the rinsed lentils, canned diced tomatoes (with their juices), and vegetable broth to the pot. Stir well to combine.
6. Bring the mixture to a boil, then reduce heat to low and let it simmer, covered, for about 25-30 minutes, or until the lentils are tender.
7. Check the stew for seasoning and adjust if necessary. If it's too thick, add a little more broth or water.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 55 g
• Fiber: 18 g
• Sugar: 7 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals, promoting overall health and wellness.

Tags