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bowl of Moroccan lentil stew with a wooden spoon
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5 from 7 votes

Moroccan Lentil Stew

Moroccan lentil stew is a gluten free dinner that's super healthy! This hearty stew is full of sweet potatoes, lentils, turmeric, and vegetables.  Make this healthy stew in your crock pot or on the stovetop and get your clean eating goals back on track fast.
Prep Time35 minutes
Cook Time1 hour 5 minutes
Total Time1 hour 40 minutes
Servings: 10 cups
Calories: 293kcal

Ingredients
 

  • 1.5 tablespoons olive oil
  • 2 cups onion chopped
  • ½ cup carrots finely diced
  • 1 tablespoon garlic minced
  • teaspoons ground cumin
  • teaspoons ground coriander
  • teaspoons turmeric
  • teaspoons sweet paprika
  • teaspoons salt
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 7 cups organic vegetable broth reserve 2 cups for the end
  • 1 15-ounce can petite diced tomatoes
  • cups sweet potatoes peeled and cut into bite-size pieces
  • cup lemon juice freshly squeezed
  • cup brown or green lentils rinsed
  • 4 cups spinach
  • 1 cup cilantro chopped (reserve ½ cup for garnish)

Instructions

Stovetop 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.
  • Pour in ½ cup of broth to deglaze the pot by scraping the brown bits off the bottom of the pot with a wooden turner.
  • Pour in 4½ cups of broth, the cubed sweet potatoes, 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 occasionally to prevent the stew from burning.
  • In the last 10 minutes of cooking, add 1-2 cups of vegetable broth to thin the stew. 
  • During the last 5 minutes, slowly stir until all the spinach until it is wilted.
  • Remove from the heat. Mix in ½ cup of chopped cilantro and the freshly squeezed lemon juice to brighten the flavors. Taste and adjust seasonings, if necessary. (We added ½ teaspoon of salt.)
  • Serve warm.  Garnish each bowl of soup with the other ½ cup of chopped cilantro.

Crockpot

  • 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. Deglaze scrape the brown bits off the bottom of the pot with a wooden turner.
  • 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, and cilantro.  Let the greens wilt for 30 minutes before serving. Taste and adjust seasonings.

Notes

  • A drizzle of olive oil or a dollop of sour cream or Greek yogurt would be other tasty garnishes.
  • Lentils absorb liquid the longer the stew sits.  If you have leftovers, you'll want to add a bit more broth/water and then adjust the seasonings.
  • Want it spicy? Add 1 tablespoon of harissa (a North African hot red chili paste) or ¼ teaspoon of red pepper flakes.

Nutrition

Serving: 1.25cup | Calories: 293kcal | Carbohydrates: 49.7g | Protein: 12.2g | Fat: 6.2g | Sodium: 1054.4mg | Fiber: 8.4g | Sugar: 9.6g | Vitamin C: 13.8mg | Calcium: 67.5mg | Iron: 4.4mg
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