Ingredients
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For the stew:
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1 cup dried green lentils
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1 can (15 oz) chickpeas, drained and rinsed
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1 large onion, chopped
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2 cloves garlic, minced
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2 medium carrots, diced
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1 small sweet potato, cubed
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1 can (14.5 oz) diced tomatoes
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1 tsp ground cumin
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1 tsp ground coriander
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1/2 tsp paprika
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1/4 tsp cayenne pepper (optional)
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1/4 cup unsweetened applesauce
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1/2 cup low-sodium vegetable broth
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1/2 cup water
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Salt and black pepper to taste
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1 cup cooked quinoa (for serving)
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For the garnish:
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Chopped fresh parsley or cilantro
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Sliced avocado (optional)
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Sour cream or Greek yogurt (optional)
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Toasted almonds or pumpkin seeds (optional)
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Difficulty: Easy
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Time: Prep - 20 minutes | Cook - 40 minutes | Total - 1 hour
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Note: You may need more or less liquid depending on your desired consistency. Simmer the stew uncovered until the lentils are tender and the liquid has been absorbed.
Directions
Sub-title: A hearty and flavorful vegetarian dinner inspired by Moroccan cuisine made with wholesome ingredients.
Description: This delicious stew is packed with protein-rich lentils, chickpeas, quinoa, and veggies like tomatoes, onions, and garlic. The spices used are traditional in Moroccan cooking, including cumin, coriander, paprika, and cayenne pepper. Serve over brown rice or enjoy as a main dish.
Ingredients:
For the stew:
* 1 cup dried green lentils
* 1 can (15 oz) chickpeas, drained and rinsed
* 1 large onion, chopped
* 2 cloves garlic, minced
* 2 medium carrots, diced
* 1 small sweet potato, cubed
* 1 can (14.5 oz) diced tomatoes
* 1 tsp ground cumin
* 1 tsp ground coriander
* 1/2 tsp paprika
* 1/4 tsp cayenne pepper (optional)
* 1/4 cup unsweetened applesauce
* 1/2 cup low-sodium vegetable broth
* 1/2 cup water
* Salt and black pepper to taste
* 1 cup cooked quinoa (for serving)
For the garnish:
* Chopped fresh parsley or cilantro
* Sliced avocado (optional)
* Sour cream or Greek yogurt (optional)
* Toasted almonds or pumpkin seeds (optional)
Difficulty: Easy
Time: Prep – 20 minutes | Cook – 40 minutes | Total – 1 hour
Note: You may need more or less liquid depending on your desired consistency. Simmer the stew uncovered until the lentils are tender and the liquid has been absorbed.
Instructions:
1. Rinse and sort through the dried lentils to remove any debris. Transfer them to a large stockpot along with the chickpeas, onion, garlic, carrots, sweet potato, diced tomatoes, cumin, coriander, paprika, cayenne pepper, and apple sauce. Stir well to combine.
2. Add the vegetable broth and water to the pot. Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Let simmer for about 30-40 minutes or until the lentils are tender and the liquid has thickened slightly.
3. While the stew is cooking, prepare the quinoa according to package directions using 1 1/2 cups of water or broth. Once cooked, set aside.
4. When the stew is ready, stir in the salt and pepper to taste. Remove from the heat and let it sit for a few minutes before serving.
5. Ladle the stew into bowls and top with the cooked quinoa. Garnish with chopped parsley, sliced avocado, sour cream or Greek yogurt, and toasted nuts if desired.
Servings: 6
Serving size: About 1 1/2 cups stew + 1/2 cup quinoa
Calories per serving: 350
Total Fat: 13g
Saturated Fat: 1.5g
Trans Fat: 0g
Unsaturated Fat: 11.5g
Cholesterol: 0mg
Sodium: 120mg
Total Carbohydrates: 60g
Dietary Fiber: 15g
Protein: 15g
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Steps
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1
Done
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Rinse and sort through the dried lentils to remove any debris. Transfer them to a large stockpot along with the chickpeas, onion, garlic, carrots, sweet potato, diced tomatoes, cumin, coriander, paprika, cayenne pepper, and apple sauce. Stir well to combine. |
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2
Done
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Add the vegetable broth and water to the pot. Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Let simmer for about 30-40 minutes or until the lentils are tender and the liquid has thickened slightly. |
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3
Done
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While the stew is cooking, prepare the quinoa according to package directions using 1 1/2 cups of water or broth. Once cooked, set aside. |
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4
Done
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When the stew is ready, stir in the salt and pepper to taste. Remove from the heat and let it sit for a few minutes before serving. |
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5
Done
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Ladle the stew into bowls and top with the cooked quinoa. Garnish with chopped parsley, sliced avocado, sour cream or Greek yogurt, and toasted nuts if desired. |
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6
Done
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1.5g |
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7
Done
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11.5g |
