Moroccan cuisine is known for its deep, rich flavors, vibrant spices, and hearty dishes. One such classic is the Moroccan-Spiced Stew, a comforting, nutrient-packed meal that brings together a delicious array of vegetables, legumes, and spices. This dish features two superstars of plant-based protein: chickpeas and lentils. Combined with the warmth of Moroccan spices like cumin, coriander, cinnamon, and paprika, this stew provides a robust and satisfying meal that’s perfect for chilly evenings or whenever you crave something comforting yet nutritious. The blend of spices creates a complex flavor profile that is both spicy and aromatic, making it an exciting dish to try whether you’re a long-time fan of Moroccan cuisine or just beginning to explore it.
This stew is also incredibly versatile—great as a vegetarian main course, but can be easily modified to include meat or other vegetables depending on what you have on hand. The combination of chickpeas and lentils ensures that the dish is not only filling but also rich in fiber and protein, making it a balanced, wholesome meal that can be enjoyed by everyone.
Ingredients:
– 1 cup dried green or brown lentils, rinsed
– 1 can (15 ounces) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 large onion, diced
– 4 garlic cloves, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 large sweet potato, peeled and diced
– one zucchini, diced
– 1 can (15 ounces) diced tomatoes, with juices
– 4 cups vegetable broth or water
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– one teaspoon ground cinnamon
– 1 teaspoon ground turmeric
– one teaspoon ground paprika (smoked paprika for extra depth)
– 1 teaspoon ground ginger
– 1/4 teaspoon cayenne pepper (optional for extra heat)
– Salt and pepper, to taste
– 1/4 cup chopped fresh cilantro or parsley for garnish
– Lemon wedges for serving
Preparation:
Step 1:
Begin by heating olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for about 5 minutes until it turns soft and translucent. Stir occasionally to ensure the onion doesn’t brown too quickly.
Step 2:
Once the onion has softened, add the minced garlic and continue to cook for another minute until fragrant. Add the ground cumin, coriander, cinnamon, turmeric, ginger, paprika, and cayenne pepper (if using). Stir the spices well with the onion and garlic, letting the spices cook for a minute to release their aromas. This step is key to developing the deep, rich flavors that Moroccan cuisine is known for.
Step 3:
Next, add the chopped carrots, celery, sweet potato, and zucchini. Stir the vegetables to coat them evenly with the spice mixture. Let the vegetables cook for about 5-7 minutes, allowing them to soften slightly before adding the remaining ingredients.
Step 4:
Add the rinsed lentils, canned diced tomatoes (with their juices), and vegetable broth. Stir everything to combine. Bring the stew to a boil over medium-high heat, then reduce the heat to low and cover the pot. Allow the stew to simmer gently for about 25-30 minutes, or until the lentils are tender but still hold their shape.
Step 5:
Once the lentils are nearly cooked, stir in the drained chickpeas. Simmer for an additional 10 minutes, allowing the flavors to meld together. Taste the stew and adjust the seasoning with more salt, pepper, or spices as needed. The texture of the stew should be thick but with enough broth to soak into the lentils and chickpeas.
Step 6:
To finish, stir in freshly chopped cilantro or parsley. For an extra burst of flavor, serve the stew with a wedge of lemon on the side, allowing diners to squeeze some fresh lemon juice over their serving.
Variation:
1. Adding Meat: If you prefer to include meat, lamb or chicken are excellent additions. Brown the meat in the pot before sautéing the onions, and then proceed with the recipe as written. The meat will simmer along with the lentils, becoming tender and flavorful.
2. Additional Vegetables: Feel free to add vegetables like bell peppers, spinach, or kale for more variety. Leafy greens can be stirred in during the final minutes of cooking to retain their vibrant color and nutritional benefits.
3. Grain Addition: For a heartier meal, serve the stew over couscous, quinoa, or rice. This will also help soak up the flavorful broth and create a more filling dish.
COOKING Notes:
– Consistency: If the stew becomes too thick, add a little more vegetable broth or water to thin it out. If it’s too thin for your liking, let it simmer uncovered to reduce the liquid.
– Spices: Adjust the spice level according to your preference. Adding a pinch of cayenne pepper can give it a nice kick, while reducing the cayenne or paprika will mellow the heat for a milder dish.
– Canned vs Dried Chickpeas: While canned chickpeas offer convenience, dried chickpeas (if pre-cooked) can be used for a firmer texture.
Serving Suggestions:
1. Bread Pairing: Serve the stew with a side of warm, crusty bread or pita for dipping and sopping up the flavorful broth.
2. Over Grains: For a more substantial meal, serve over a bed of fluffy couscous, bulgur wheat, or quinoa.
3. Garnish Options: Garnish with a dollop of Greek yogurt for creaminess or sprinkle with dukkah for extra crunch.
Tips:
– Make Ahead: This stew tastes even better the next day as the flavors have more time to develop. Store leftovers in an airtight container in the fridge for up to 5 days or freeze for longer storage.
– Lentil Type: Green or brown lentils work best as they hold their shape during cooking, whereas red lentils may break down and create a mushier texture.
– Layering Spices: Toasting the spices with the onions at the beginning helps release their oils and intensifies their flavors, a crucial step in this dish.
Prep Time:
15 minutes
Cooking Time:
40 minutes
Total Time:
55 minutes
Nutritional Information (per serving, approximate):
– Calories: 350
– Protein: 15g
– Sodium: 600mg
– Fiber: 12g
– Fat: 9g
– Carbohydrates: 55g
FAQs:
Can I make this stew in a slow cooker?
Yes, you can prepare this Moroccan-Spiced Stew in a slow cooker. Simply sauté the onions, garlic, and spices first, then transfer them to the slow cooker along with the vegetables, lentils, chickpeas, and broth. Cook on low for 6-8 hours or on high for 3-4 hours, until the lentils are tender.
Is this recipe gluten-free?
Yes, this stew is naturally gluten-free as long as you use gluten-free vegetable broth. If serving with grains, choose a gluten-free option like quinoa or rice.
Can I substitute the chickpeas or lentils?
If you don’t have chickpeas or lentils on hand, feel free to substitute with other legumes such as black beans, kidney beans, or split peas. The cooking time may vary slightly depending on the legumes used.
How can I store leftovers?
The stew can be stored in the fridge in an airtight container for up to five days. It also freezes well—portion into freezer-safe containers and store for up to three months.
Can I make this stew spicier?
If you prefer a spicier stew, add more cayenne pepper or include a chopped chili pepper in the sautéing step. You can also drizzle some harissa paste over the top before serving for a smoky, spicy finish.
Conclusion:
This Hearty Moroccan-Spiced Stew with Chickpeas and Lentils is the perfect example of how a plant-based meal can be full of flavor, nutrition, and warmth. With an array of vegetables and legumes, this stew is a balanced meal that will keep you satisfied for hours. The combination of warming spices and rich ingredients creates a dish that is not only filling but also incredibly comforting. Whether you’re enjoying it on its own or with a side of couscous or bread, this stew is sure to become a favorite in your recipe collection.
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Hearty Moroccan-Spiced Stew with Chickpeas and Lentils
- Total Time: 55 minutes
Ingredients
Ingredients:
– 1 cup dried green or brown lentils, rinsed
– 1 can (15 ounces) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 large onion, diced
– 4 garlic cloves, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 large sweet potato, peeled and diced
– one zucchini, diced
– 1 can (15 ounces) diced tomatoes, with juices
– 4 cups vegetable broth or water
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– one teaspoon ground cinnamon
– 1 teaspoon ground turmeric
– one teaspoon ground paprika (smoked paprika for extra depth)
– 1 teaspoon ground ginger
– 1/4 teaspoon cayenne pepper (optional for extra heat)
– Salt and pepper, to taste
– 1/4 cup chopped fresh cilantro or parsley for garnish
– Lemon wedges for serving
Instructions
Preparation:
Step 1:
Begin by heating olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for about 5 minutes until it turns soft and translucent. Stir occasionally to ensure the onion doesn’t brown too quickly.
Step 2:
Once the onion has softened, add the minced garlic and continue to cook for another minute until fragrant. Add the ground cumin, coriander, cinnamon, turmeric, ginger, paprika, and cayenne pepper (if using). Stir the spices well with the onion and garlic, letting the spices cook for a minute to release their aromas. This step is key to developing the deep, rich flavors that Moroccan cuisine is known for.
Step 3:
Next, add the chopped carrots, celery, sweet potato, and zucchini. Stir the vegetables to coat them evenly with the spice mixture. Let the vegetables cook for about 5-7 minutes, allowing them to soften slightly before adding the remaining ingredients.
Step 4:
Add the rinsed lentils, canned diced tomatoes (with their juices), and vegetable broth. Stir everything to combine. Bring the stew to a boil over medium-high heat, then reduce the heat to low and cover the pot. Allow the stew to simmer gently for about 25-30 minutes, or until the lentils are tender but still hold their shape.
Step 5:
Once the lentils are nearly cooked, stir in the drained chickpeas. Simmer for an additional 10 minutes, allowing the flavors to meld together. Taste the stew and adjust the seasoning with more salt, pepper, or spices as needed. The texture of the stew should be thick but with enough broth to soak into the lentils and chickpeas.
Step 6:
To finish, stir in freshly chopped cilantro or parsley. For an extra burst of flavor, serve the stew with a wedge of lemon on the side, allowing diners to squeeze some fresh lemon juice over their serving.
Notes
– Consistency: If the stew becomes too thick, add a little more vegetable broth or water to thin it out. If it’s too thin for your liking, let it simmer uncovered to reduce the liquid.
– Spices: Adjust the spice level according to your preference. Adding a pinch of cayenne pepper can give it a nice kick, while reducing the cayenne or paprika will mellow the heat for a milder dish.
– Canned vs Dried Chickpeas: While canned chickpeas offer convenience, dried chickpeas (if pre-cooked) can be used for a firmer texture.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
Nutrition
- Calories: 350
- Sodium: 600mg
- Fat: 9g
- Carbohydrates: 55g
- Fiber: 12g
- Protein: 15g