Directions
Sub-Title: A Hearty One-Pot Meal Perfect for Meatless Mondays or Anytime Comfort Food Cravings!
Description: This flavorful and nutritious Moroccan Lentil Stew is inspired by traditional North African cuisine. It’s gluten-free, high fiber, protein packed, whole foods plant-based, oil-free, and so easy to make! Serve over quinoa or brown rice for a complete meal.
Ingredients:
* 1 cup dry green lentils
* 2 cups vegetable broth
* 1 can (14.5 oz) no-salt-added diced tomatoes
* 1 small onion, roughly chopped
* 1 medium carrot, peeled and finely grated
* 1 clove garlic, minced
* 1/2 teaspoon ground cumin
* 1/2 teaspoon paprika
* 1/2 teaspoon turmeric
* 1/2 teaspoon cayenne pepper (optional; adjust to desired spice level)
* 1 bay leaf
* 1 tablespoon Bragg Liquid Aminos (or soy sauce)
* Salt and black pepper to taste
* 1/4 cup frozen baby spinach, thawed and squeezed dry (optional)
* 1/4 cup cooked bulgur wheat (if using raw bulgur, be sure to increase water ratio to 1.5-2 parts liquid per one part bulgur)
* Fresh parsley and lemon wedges for garnish
Directions:
For Instant Pot:
1. Saute onions and garlic in a pan until softened, about 3 minutes. Add carrots and saute for another minute. Transfer the mixture to the bottom of your Instant Pot.
2. Add the remaining ingredients to the pot (except for the salt and pepper, optional spinach, and cooked bulgur). Stir well to combine.
3. Close and lock the lid of the Instant Pot. Make sure the valve is set to “sealing.” Cook at high pressure for 12 minutes for firm lentils or 8 minutes for softer lentils. Let the pressure release naturally for 5 minutes before opening the lid. Carefully release any remaining steam and open the lid.
4. Season with salt and pepper to taste. Optional: stir in the fresh spinach and cooked bulgur. Simmer for an additional 2-3 minutes to heat through.
For Stovetop:
1. In a large stockpot or Dutch oven, bring the vegetable broth to a simmer over medium heat. Add the drained and rinsed lentils and cook for 10-12 minutes, or until tender but still holding their shape.
2. While the lentils are cooking, saute the onions and garlic in a separate pan until softened, about 3 minutes. Add the carrots and saute for another minute. Transfer the mixture to the bottom of the stockpot with the lentils.
3. Add the remaining ingredients (except for the salt and pepper, optional spinach, and cooked bulgur) to the pot. Stir well to combine. Bring the mixture back to a low simmer over medium heat.
4. Cover the pot and continue cooking for another 10-12 minutes, or until the lentils have absorbed most of the liquid and are tender. Check the consistency occasionally and add more water if necessary.
5. Season with salt and pepper to taste. Optional: stir in the fresh spinach and cooked bulgur. Simmer for an additional 2-3 minutes to heat through.
Note: If you prefer a smoother texture, use an immersion blender to puree the stew after adding the optional spinach and cooked bulgur.
Serves: 4-6 as a main course or 8-12 as a side dish
Difficulty: Easy
Nutrition Fact
