Ingredients
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1 cup green lentils, rinsed and drained
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1 large onion, chopped
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2 cloves garlic, minced
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1 small carrot, grated
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1/2 red bell pepper, diced
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1 can (15 oz.) chickpeas, drained and rinsed
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1 can (14.5 oz.) fire-roasted diced tomatoes
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1 teaspoon ground cumin
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1/2 teaspoon paprika
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1 tablespoon harissa paste (optional; see Note)
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1/4 to 1/2 cup vegetable broth or water, as needed
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Salt and black pepper, to taste
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Fresh parsley, for garnish (optional)
Directions
Subtitle: A budget-friendly, fermented, high-fiber, and protein-packed meal perfect for any occasion!
Ingredients:
* 1 cup green lentils, rinsed and drained
* 1 large onion, chopped
* 2 cloves garlic, minced
* 1 small carrot, grated
* 1/2 red bell pepper, diced
* 1 can (15 oz.) chickpeas, drained and rinsed
* 1 can (14.5 oz.) fire-roasted diced tomatoes
* 1 teaspoon ground cumin
* 1/2 teaspoon paprika
* 1 tablespoon harissa paste (optional; see Note)
* 1/4 to 1/2 cup vegetable broth or water, as needed
* Salt and black pepper, to taste
* Fresh parsley, for garnish (optional)
Instructions:
1. In a large saucepan over medium heat, warm the oil until shimmering. Add the onions and cook until softened, about 5 minutes.
2. Stir in the garlic, carrots, and red bell pepper, and continue cooking until fragrant, about another 2 minutes.
3. Pour in the lentils and stir to combine. Add the chickpeas, diced tomatoes, cumin, paprika, and harissa paste (if using). Stir well.
4. Bring the mixture to a simmer and let it cook uncovered for 20-25 minutes, or until the lentils are tender but still hold their shape. You may need to add a bit more water or vegetable broth during cooking if the stew becomes too thick.
Serve hot, sprinkled with fresh parsley if desired, and enjoy your delicious, hearty, and nutritious Zesty Moroccan Lentil Stew!
Note: Harissa paste can be found in most grocery stores near the international section, or you can also make your own at home using this easy recipe: https://minimalistbaker.com/homemade-harissa-paste/
Difficulty level: Easy
Servings: 4-6
Nutrition Facts per serving (without salt):
Calories: 241kcal | Carbohydrates: 40g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 10mg | Potassium: 800mg | Fiber: 11g | Sugar: 7g | Vitamin A: 10% of the Daily Value (DV) | Vitamin C: 10% of the DV | Calcium: 4% of the DV | Iron: 10% of the DV
Steps
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1
Done
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In a large saucepan over medium heat, warm the oil until shimmering. Add the onions and cook until softened, about 5 minutes. |
|
2
Done
|
Stir in the garlic, carrots, and red bell pepper, and continue cooking until fragrant, about another 2 minutes. |
|
3
Done
|
Pour in the lentils and stir to combine. Add the chickpeas, diced tomatoes, cumin, paprika, and harissa paste (if using). Stir well. |
|
4
Done
|
Bring the mixture to a simmer and let it cook uncovered for 20-25 minutes, or until the lentils are tender but still hold their shape. You may need to add a bit more water or vegetable broth during cooking if the stew becomes too thick. |
