This post was originally published on March 16, 2018.
Have you been noticing that your eating patterns are a bit off track? Get back into the groove by serving this Moroccan lentil stew for supper tonight.
It's packed with spinach and sweet potatoes. Plus, it's simple to make, and smells amazing when it is simmering away on the stovetop.
Ingredients
- Oil: olive oil
- Vegetables: onions, carrots, sweet potatoes, diced tomatoes
- Protein: green lentils
- Spices: garlic, cumin, coriander, turmeric, sweet paprika, salt, cinnamon, nutmeg
- Liquids: vegetable broth, lemon juice, water
- Greens: spinach, kale and cilantro
Questions
Is Moroccan lentil stew healthy?
Yes, it most certainly is, so feel free to have seconds. It has 293 calories in a 1 ¼ cup serving. This recipe is high in vitamins A and C from the spinach and sweet potatoes, and high in iron from the lentils. It also has turmeric in it, so it will provide many antioxidants which are great for improving your cellular health. For more nutritional facts, scroll past the recipe card.
What type of lentils should I use?
Green or brown lentils would be best for this recipe. Try to use dried lentils, as they cook quickly, and avoid using canned lentils.
- Green: These lentils have the longest cooking time at 45 minutes and are tender when cooked, but don't break apart. They have a peppery taste.
- Brown: These lentils have a cooking time of 30-45 minutes and hold their shape when cooked. They have an earthy flavor.
- Red: These lentils cook the fastest at 10 to 15 minutes, but tend to break apart when cooked. They're best in purees and dips.
What goes with Moroccan lentil stew?
- Pita bread
- Naan bread
- Dates and figs
- Rice (serve the stew on top of a bed of rice)
- Crunchy green salad
Do I need to blend it?
No, this recipe is meant to be chunky. Even though many recipes want half the soup to be blended, it is not needed for our version of this Moroccan recipe.
Is this recipe gluten free?
Our recipe is gluten free. Check the label on the vegetable broth to make sure it doesn't contain yeast extract, as that is made with wheat.
Can you make this ahead of time?
Yes, you can. Since the lentils absorb liquid easily, you'll have to add more vegetable broth or water to the stew before serving.
How long does it last in the fridge?
This recipe can last up to 5 days in the fridge, as along as it is it cooled completely and stored in an airtight container. Keep in mind that the turmeric in the stew will stain plastic containers or zip-top bags.
Can you freeze Moroccan lentil stew?
Certainly; this stew freezes well. Remember to allow it to cool completely before transferring to a glass airtight container or freezer zip top bag. Keep in mind that the stew will permanently stain plastic utensils or containers.
To reheat the stew, allow to thaw in the fridge overnight and warm up on the stovetop over medium low heat until heated through.
How can I make this in the crock pot?
- Sauté the carrots, onions and garlic in olive oil until soft.
- Bloom the dry spices by toasting them for a minute along with the onion mixture.
- Transfer the onion mixture to a crock pot.
- Stir in the tomatoes, sweet potatoes, lentils, and the 4 cups of vegetable broth.
- Cover and cook on high for 3 to 4 hours, or on low for 6 to 8 hours.
- Turn off the slow cooker, stir in the lemon juice, spinach, kale, and cilantro. Let the greens wilt for 30 minutes before serving.
How to Make
Gather all the ingredients. Chop the onion, mince the garlic, and dice the carrots. Peel and cut the sweet potatoes into bite-sized pieces, then squeeze the lemons.
Let the oil heat up in a Dutch oven over medium high heat, then add the onions and carrots. Sauté until soft, then add the garlic and cook until fragrant.
Measure out all the dried spices.
Add all the dry spices and cook for one minute, stirring constantly. This will intensify the spices' flavor.
Pour in the diced tomatoes with their juice, the cubed sweet potatoes, and the rinsed lentils.
Pour in the vegetable broth.
Add the freshly squeezed lemon juice now or at the end of cooking, and stir with a large wooden spoon until well combined. (Note: the turmeric can turn wooden utensils yellow.)
Cover the Dutch oven and bring to a boil, then simmer covered for 45 minutes, stirring every 10 minutes to prevent the vegetables from sticking to the bottom.
During the last 10 minutes of cooking, pour in 1 or 2 cups of vegetable broth or water to thin the stew.
Stir in the spinach and baby kale mixture also.
During the last 5 minutes of cooking, mix in ½ cup of chopped cilantro.
Serve while hot and garnish with the last ½ cup of chopped cilantro.
Who knew a bowl of stew could be so good for you? Experience the health benefits of clean eating today by using this recipe for our delicious detox Moroccan lentil stew.
Variations
- Want it creamy? Add coconut milk.
- Want to add a grain? Try quinoa.
- Want to spicy? Add 1 tablespoon of harissa (a North African hot red chili paste) or red pepper flakes.
- Want another leafy green vegetable? Try kale, Swiss chard, or beet greens.
- Want other vegetables? Try butternut squash, pumpkin, or cauliflower.
- Want dried fruit? Try adding raisins, dried apricots, or dates.
- Want to add meat? Try cubed beef or lamb.
Pro Tips
- Want other garnish ideas? Try a dollop of sour cream or Greek yogurt.
- Want to be authentic? Use dried chickpeas that have been soaked overnight then peeled of their skins.
Recommended Tools
- Emeril Lagasse Dutch Oven: this heavy-bottomed pot cooks soups perfectly.
- Bamboo Spoon: this is one of our favorite stirring spoons for cooking veggies.
- Set of 4 Strainers: these stainless steel strainers make it easy to rinse the lentils.
- Glass Carafe: this large jug holds 1 liter and is great for pouring liquids.
Savor each moment with a bowl of this healthy soup.
The pleasure of a 5-star review would be greatly appreciated.
Recipe
Detox Moroccan Lentil Stew
Ingredients
- 3 tablespoons olive oil
- 2 cups onion, chopped
- ½ cup carrots, finely diced
- 1 tablespoon garlic, minced
- 2 ½ teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- 1 ½ teaspoons turmeric
- 1 ½ teaspoons sweet paprika
- 1 ½ teaspoons salt
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- 6 cups organic vegetable broth, reserve 2 cups for the end
- 15- ounce can petite diced tomatoes
- 3 ½ cups sweet potatoes, peeled and cut into bite-size pieces
- ½ cup lemon juice, freshly squeezed
- 1 ½ cup brown or green lentils, rinsed
- 4 cups spinach and baby kale
- 1 cup cilantro, chopped (reserve ½ cup for garnish)
Instructions
- Heat the olive oil in a Dutch oven over medium high heat until the oil shimmers. Add the carrots and onions and cook for 5 minutes, stirring occasionally. Add the garlic and saute for one minute, stirring constantly.
- Add all the spices and cook for another minute, stirring constantly. This is called blooming, and will intensify the flavor of the spices.
- Dump in the tomatoes, sweet potatoes, the rinsed lentils, and diced tomatoes and mix until well combined.
- Cover and bring to a boil over medium-high heat. Turn the heat down to low and simmer for 45 minutes with the lid on, stirring every 10 minutes to prevent the stew from burning.
- In the last 5 minutes of cooking, add 1-2 cups of vegetable broth or water to thin the soup, then add the spinach and kale mixture. Slowly stir until all the spinach and kale is wilted.
- At the end mix in ½ cup of chopped cilantro and stir in the freshly squeezed lemon juice for some extra brightness.
- Serve warm. Garnish each bowl of soup with the other ½ cup of chopped cilantro.
Notes
- A dollop of sour cream or Greek yogurt would be other tasty garnishes.
- Use dried chickpeas that have been soaked overnight then peeled of their skins to be more authentic.
Elizabeth
Delicious
Emma
We're so glad that you enjoyed the stew, Elizabeth!
Beth
The colors blend together in your bowl and look like a rich tapestry woven with earthy colors. The spinach is lovely with the soft sweet potatoes and the lentils are great with the hints of spices.
Emma
Thank you, Beth! I really enjoy eating this lentil stew. It's delicious!
Alex
I love the flavor of the sweet potatoes, the soft lentils, and the cumin. This stew is so yummy!
Emma
I agree--this is a very tasty stew. Thanks for your comment!