As the weather cools down and cozy nights become more frequent, there’s nothing better than a comforting, hearty stew to warm you up. Moroccan-Spiced Lentil and Chickpea Stew is a flavorful, nutritious dish that combines the earthy richness of lentils, the satisfying bite of chickpeas, and the vibrant, warming spices of Moroccan cuisine. Known for its bold spices, Moroccan cooking uses ingredients like cumin, coriander, cinnamon, and paprika, which add depth and complexity to simple ingredients like legumes and vegetables. This stew is not only filling but also packed with plant-based proteins and essential nutrients, making it a healthy, satisfying meal for any night of the week.
Whether you’re a seasoned cook looking to explore new flavors or a beginner wanting to try a straightforward and wholesome recipe, this stew is a great option. Plus, it’s vegan-friendly, gluten-free, and perfect for meal prepping, as it tastes even better the next day. Let’s dive into the preparation of this Moroccan-inspired dish that will not only fill your home with wonderful aromas but also provide a cozy, satisfying meal.
Ingredients:
– 1 tablespoon olive oil
– 1 large onion, finely chopped
– 3 garlic cloves, minced
– 1 large carrot, diced
– 1 stalk celery, diced
– one teaspoon ground cumin
– 1 teaspoon ground coriander
– 1 teaspoon ground turmeric
– one teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper (optional, for a spicier stew)
– 1 can (15 oz) chickpeas, drained and rinsed
– one cup dried green or brown lentils, rinsed
– 1 can (15 oz) diced tomatoes
– 4 cups vegetable broth (or water)
– 1/2 cup chopped dried apricots (optional, for a hint of sweetness)
– 1 tablespoon tomato paste
– Salt and pepper to taste
– Fresh cilantro or parsley, chopped (for garnish)
– Lemon wedges (for serving)
Preparation:
Step 1: Prepare the Base
Start by heating the olive oil in a large pot over medium heat. Once the oil is hot, add the finely chopped onion, carrot, and celery. Sauté the vegetables for about 5-7 minutes, or until the onion becomes translucent and the carrot softens slightly. Stir occasionally to avoid burning the vegetables. Add the minced garlic and sauté for another minute until fragrant.
Step 2: Add the Spices
Once your vegetables are softened, it’s time to infuse the stew with bold Moroccan flavors. Add the ground cumin, coriander, turmeric, smoked paprika, cinnamon, and cayenne pepper (if you like a little heat). Stir the spices into the vegetables, allowing them to coat everything evenly and cook for about 1-2 minutes. This step is crucial as it helps release the essential oils from the spices, enhancing their flavor and aroma.
Step 3: Incorporate the Lentils and Chickpeas
Now, add the rinsed lentils and chickpeas to the pot, stirring them into the spiced vegetable mixture. The lentils and chickpeas will absorb all the flavors as they cook. Pour in the vegetable broth and stir in the can of diced tomatoes and tomato paste. If you’re using dried apricots for a touch of sweetness, add them now. Bring the mixture to a boil.
Step 4: Simmer the Stew
Once the stew starts boiling, reduce the heat to low and cover the pot with a lid. Let the stew simmer for 25-30 minutes, or until the lentils are fully cooked and tender. Stir occasionally to make sure the lentils don’t stick to the bottom of the pot. If the stew thickens too much, you can add a little more broth or water to reach your desired consistency.
Step 5: Final Adjustments and Serve
Once the lentils are soft and the stew has thickened, taste and adjust the seasoning. Add salt and pepper as needed. If you want a bit more acidity, you can add a splash of lemon juice at this stage. Remove the stew from heat and let it sit for a few minutes to allow the flavors to meld together. Serve hot, garnished with freshly chopped cilantro or parsley and a wedge of lemon on the side for added brightness.
Variation:
– Spicy Variation: If you love heat, increase the amount of cayenne pepper, or add a finely chopped fresh chili pepper while sautéing the vegetables.
– Creamy Variation: For a creamier version, stir in some coconut milk during the last 5 minutes of cooking. This will add a rich, luxurious texture and a subtle sweetness that pairs beautifully with the spices.
– Vegetable Boost: You can add other vegetables like sweet potatoes, zucchini, or spinach to make the stew even heartier. Simply chop them into bite-sized pieces and add them to the stew during the simmering process.
– Grain Addition: If you want to make the stew even more filling, you can add cooked quinoa, couscous, or brown rice either during the cooking process or as a base to serve the stew on top of.
Cooking Note:
– Consistency: This stew can range from soupy to thicker depending on how much broth you use. If you prefer a thicker stew, let it simmer uncovered for the last 10 minutes. If you want a soupier consistency, feel free to add more broth or water during cooking.
– Leftovers: This stew is great for meal prep and reheats well. Store it in an airtight container in the fridge for up to 5 days. You can also freeze it for up to 3 months.
– Serving Size: The recipe serves approximately 4-6 people depending on portion size.
Serving Suggestions:
– Serve this Moroccan-Spiced Lentil and Chickpea Stew with a side of warm crusty bread or flatbread to soak up all the flavorful broth.
– For a more complete meal, serve the stew over a bed of couscous or quinoa.
– Garnish with a dollop of Greek yogurt or a drizzle of tahini for added creaminess if you’re not strictly vegan.
– A fresh green salad with a lemony dressing pairs nicely to lighten up the meal.
Tips:
– Batch Cooking: Double the recipe and freeze half for future meals. The flavors only get better with time, making this stew an excellent choice for busy weeknights.
– Spice Adjustments: Feel free to adjust the spices to your taste. If you’re new to Moroccan spices, start with smaller amounts and increase as you become more familiar with the flavors.
– Protein Boost: Add a can of cooked black beans or green peas toward the end of cooking for an extra protein boost.
– Garnishes: Don’t skip the fresh herbs and lemon wedges! They add a bright, fresh contrast to the rich, spiced stew.
Prep Time:
15 minutes
Cooking Time:
35 minutes
Total Time:
50 minutes
Nutritional Information (Per Serving):
– Calories: 320
– Protein: 14g
– Sodium: 600mg
– Fat: 8g
– Carbohydrates: 50g
– Fiber: 12g
– Sugar: 7g
FAQs:
1. Can I make this stew in a slow cooker?
Yes, you can make this stew in a slow cooker. Simply sauté the vegetables and spices in a pan first, then transfer everything to your slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours, or until the lentils are tender.
2. Can I use canned lentils instead of dried?
Yes, if you’re short on time, you can use canned lentils. Be sure to drain and rinse them before adding them to the stew. Since canned lentils are already cooked, reduce the simmering time to 10-15 minutes, just enough for the flavors to meld.
3. What can I substitute for chickpeas?
If you don’t have chickpeas on hand, you can substitute them with white beans, black beans, or even kidney beans for a different texture.
4. How do I store leftovers?
Store leftover stew in an airtight container in the refrigerator for up to 5 days. You can also freeze the stew for up to 3 months in a freezer-safe container.
5. Can I add meat to this stew?
Yes, if you prefer a meatier version, you can add diced chicken, lamb, or beef. Sear the meat in the pot before sautéing the vegetables, then proceed with the recipe as usual. The meat will add richness and depth to the dish.
Conclusion:
Moroccan-Spiced Lentil and Chickpea Stew is the perfect meal to prepare when you’re craving something hearty, flavorful, and nutritious. The rich blend of spices creates a fragrant and comforting stew that will fill your kitchen with warmth and your belly with satisfaction. Whether served with bread, over grains, or on its own, this dish is versatile and easy to adjust to your preferences. It’s also great for meal prep, ensuring you have something delicious to look forward to throughout the week. Enjoy a bowl of this stew on a cold night, and let the comforting flavors of Morocco transport you.
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Moroccan-Spiced Lentil and Chickpea Stew for Cozy Nights
- Total Time: 50 minutes
Ingredients
Ingredients:
– 1 tablespoon olive oil
– 1 large onion, finely chopped
– 3 garlic cloves, minced
– 1 large carrot, diced
– 1 stalk celery, diced
– one teaspoon ground cumin
– 1 teaspoon ground coriander
– 1 teaspoon ground turmeric
– one teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon cayenne pepper (optional, for a spicier stew)
– 1 can (15 oz) chickpeas, drained and rinsed
– one cup dried green or brown lentils, rinsed
– 1 can (15 oz) diced tomatoes
– 4 cups vegetable broth (or water)
– 1/2 cup chopped dried apricots (optional, for a hint of sweetness)
– 1 tablespoon tomato paste
– Salt and pepper to taste
– Fresh cilantro or parsley, chopped (for garnish)
– Lemon wedges (for serving)
Instructions
Preparation:
Step 1: Prepare the Base
Start by heating the olive oil in a large pot over medium heat. Once the oil is hot, add the finely chopped onion, carrot, and celery. Sauté the vegetables for about 5-7 minutes, or until the onion becomes translucent and the carrot softens slightly. Stir occasionally to avoid burning the vegetables. Add the minced garlic and sauté for another minute until fragrant.
Step 2: Add the Spices
Once your vegetables are softened, it’s time to infuse the stew with bold Moroccan flavors. Add the ground cumin, coriander, turmeric, smoked paprika, cinnamon, and cayenne pepper (if you like a little heat). Stir the spices into the vegetables, allowing them to coat everything evenly and cook for about 1-2 minutes. This step is crucial as it helps release the essential oils from the spices, enhancing their flavor and aroma.
Step 3: Incorporate the Lentils and Chickpeas
Now, add the rinsed lentils and chickpeas to the pot, stirring them into the spiced vegetable mixture. The lentils and chickpeas will absorb all the flavors as they cook. Pour in the vegetable broth and stir in the can of diced tomatoes and tomato paste. If you’re using dried apricots for a touch of sweetness, add them now. Bring the mixture to a boil.
Step 4: Simmer the Stew
Once the stew starts boiling, reduce the heat to low and cover the pot with a lid. Let the stew simmer for 25-30 minutes, or until the lentils are fully cooked and tender. Stir occasionally to make sure the lentils don’t stick to the bottom of the pot. If the stew thickens too much, you can add a little more broth or water to reach your desired consistency.
Step 5: Final Adjustments and Serve
Once the lentils are soft and the stew has thickened, taste and adjust the seasoning. Add salt and pepper as needed. If you want a bit more acidity, you can add a splash of lemon juice at this stage. Remove the stew from heat and let it sit for a few minutes to allow the flavors to meld together. Serve hot, garnished with freshly chopped cilantro or parsley and a wedge of lemon on the side for added brightness.
Notes
– Consistency: This stew can range from soupy to thicker depending on how much broth you use. If you prefer a thicker stew, let it simmer uncovered for the last 10 minutes. If you want a soupier consistency, feel free to add more broth or water during cooking.
– Leftovers: This stew is great for meal prep and reheats well. Store it in an airtight container in the fridge for up to 5 days. You can also freeze it for up to 3 months.
– Serving Size: The recipe serves approximately 4-6 people depending on portion size.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
Nutrition
- Calories: 320
- Sugar: 7g
- Sodium: 600mg
- Fat: 8g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 14g