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This Moroccan Lentil Chickpea Stew is a flavorful, nutrient-packed dish that stands out for its perfect balance of spices, wholesome ingredients, and ease of preparation.
It’s an excellent plant-based recipe, rich in protein and fiber, thanks to the combination of lentils and chickpeas—ideal for supporting digestive health and maintaining sustained energy.
With just 5 grams of fat and a moderate calorie count, it’s a light yet satisfying meal.
The use of warming spices like cinnamon, cumin, and coriander adds depth without relying on excess salt or fat.
This stew is naturally low in saturated fat and features good fats from coconut oil and optional coconut cream, contributing to heart health.
Quick to make in under an hour, this recipe is perfect for everyday cooking, meal prep, or cozy weeknight dinners.
Its versatility pairs wonderfully with bread or couscous, making it a wholesome, comforting staple that’s as nourishing as it is delicious.
Must-Have Tools for Perfect Results
Dutch Oven
Essential for this stew, the Dutch oven provides even heat distribution, allowing the spices to bloom and the lentils to cook evenly without burning.
Its heavy lid traps moisture, making it ideal for slow simmering stews and soups. Beyond this recipe, it’s a versatile pot for braising, roasting, and baking.
Microplane Zester
Perfect for finely mincing garlic, the microplane ensures the garlic melts into the stew, releasing maximum flavor without harsh chunks. This tool is also excellent for zesting citrus, grating cheese, and spices, making it indispensable in any kitchen.
Measuring Spoons
Accurate spice measurements are key to the rich Moroccan flavor. Reliable measuring spoons ensure the perfect balance of cinnamon, cumin, and coriander every time, preventing overpowering or bland dishes. They are a kitchen staple for all your precise cooking needs.
Ladle
Used for serving the stew into bowls cleanly and efficiently, a ladle helps portion the thick stew with ease and minimal mess. Its deep bowl makes it ideal for soups and sauces, enhancing serving experience daily.
Can Opener
Essential for opening canned crushed tomatoes and chickpeas, a sturdy can opener speeds up prep time and ensures safe, easy access to pantry staples. A good one is an everyday tool in kitchens everywhere.
Hearty Moroccan Lentil Stew
Equipment
- 1 Large Dutch Oven (6-7 quarts)
- 1 Microplane Zester or Grater
- Measuring Spoons (set)
- 1 Ladle
- 1 Can Opener
Ingredients
- 1 tablespoon coconut oil or olive oil
- 1 cup yellow onion diced medium
- 1 ¾ teaspoons ground cinnamon
- ¾ teaspoon ground cumin
- 1 ¼ teaspoons ground coriander
- ½ teaspoon crushed red pepper flakes increase to ¾ teaspoon for extra spice
- 1 ½ teaspoons fine sea salt
- 1 ½ teaspoons fresh garlic finely grated (about 3 medium cloves)
- 2 cups vegetable broth plus extra if you prefer a thinner stew
- 2 cups water
- 28 ounces canned crushed tomatoes one large can
- 2 cups carrots thinly sliced into coins
- 1 cup dry French lentils uncooked
- 1 ½ cups cooked chickpeas drained (canned or homemade)
- ½ lemon juiced
- Full-fat coconut milk or whole milk yogurt for garnish
Instructions
- Sautéing the Aromatics: Heat the coconut or olive oil in a large Dutch oven over medium heat until it shimmers gently. Add the diced onions and cook slowly for about 10 minutes, stirring occasionally. Allow the onions to soften and develop a slight golden edge — a touch of browning adds wonderful flavor depth.
- Toasting the Spices and Garlic: Sprinkle in the cinnamon, cumin, coriander, red pepper flakes, and sea salt. Stir continuously for about 1-2 minutes until the spices become fragrant and mingle with the onions. Next, add the finely grated garlic and cook for an additional 2 minutes, stirring frequently to prevent burning and to release the garlic’s aroma.
- Adding Liquids and Vegetables: Pour in the vegetable broth, water, and crushed tomatoes, stirring to combine everything evenly.Toss in the sliced carrots and dry lentils, mixing well. Increase the heat to bring the mixture to a gentle boil.
- Simmering the Stew: Once boiling, reduce the heat to low and let the stew simmer uncovered for about 25 minutes. During this time, the lentils will soften and the stew will thicken naturally. Stir occasionally to prevent sticking, and if you desire a thinner consistency, gradually add more vegetable broth by half-cup increments.
- Incorporating Chickpeas and Final Cooking: Add the cooked chickpeas to the pot and continue simmering for another 10 minutes. This ensures the chickpeas warm through and the flavors meld beautifully. Test the lentils for tenderness; they should be soft but hold their shape.
- Finishing Touches: Remove the stew from heat and squeeze half a lemon over it, stirring gently to brighten the flavors. Taste and adjust the salt if necessary.
- Serving and Garnishing: Ladle the stew into bowls and garnish each serving with a dollop of thick coconut cream (scooped from the top of canned coconut milk) or a spoonful of whole milk yogurt. Optionally, add fresh chopped cilantro for a pop of color and freshness. This stew pairs excellently with warm flatbreads, sourdough pita, or fluffy couscous to round out the meal.
Notes
- Lentil Choice: French lentils (also known as Puy lentils) hold their shape well and add a pleasing texture, but brown or green lentils can be substituted with similar cooking times.
- Heat Level: Adjust the red pepper flakes to suit your spice preference. For a milder stew, reduce or omit entirely.
- Broth Adjustments: For a soupier stew, add vegetable broth gradually while simmering. For a thicker stew, simmer uncovered longer to reduce liquid.
- Protein Boost: Add extra cooked chickpeas or swap in cooked beans of choice to increase protein content.
- Storage: This stew keeps well in an airtight container refrigerated for up to 4 days and freezes beautifully for up to 3 months. Reheat gently on the stovetop, adding a splash of broth if needed.
- Vegan Garnish: Coconut cream is a creamy, dairy-free topping that adds richness without overpowering the spices.
Chef’s Secrets for Rich Flavor
Unlocking the deep, complex flavors of this Moroccan Lentil Chickpea Stew begins with the careful layering of spices.
Toasting cinnamon, cumin, coriander, and red pepper flakes in hot oil releases their essential oils, creating an aromatic foundation that transforms simple ingredients into a rich, comforting stew.
Don’t rush the onion sauté—letting them soften and lightly brown adds sweetness and depth. Using a microplane to finely grate garlic ensures it melds seamlessly into the broth without overpowering any bite.
When simmering, keep the heat low and stir occasionally to allow the lentils to cook evenly and the flavors to meld.
For an extra touch, add a fresh squeeze of lemon right before serving; the brightness balances the earthiness of the legumes and spices.
Lastly, dolloping creamy coconut cream or yogurt adds a luxurious finish that complements the warmth of the spices perfectly.
Serving Suggestions to Elevate Meal
This stew is a versatile and satisfying centerpiece suitable for many meal occasions.
Serve it hot with warm, freshly baked flatbread or pita to soak up the luscious broth, making every bite a delightful mix of textures.
For a heartier meal, pair it with fluffy couscous or steamed quinoa—both absorb the spices beautifully and add a wholesome grain component.
A side of roasted vegetables, such as eggplant or zucchini, can add variety and extra nutrients.
For a cooling contrast, a crisp cucumber and mint salad or a dollop of cooling yogurt on the side balances the stew’s warming spices.
Leftovers also make an excellent filling for wraps or stuffed peppers, making this recipe a practical choice for meal prepping.
Storage Tips for Best Freshness
Proper storage ensures you enjoy the stew’s full flavor and texture even days after cooking.
Store leftovers in airtight containers and refrigerate within two hours of cooking to maintain freshness.
The stew will keep well in the fridge for up to four days. When reheating, warm gently on the stovetop or microwave, adding a splash of vegetable broth or water if the stew has thickened too much.
For longer storage, this stew freezes exceptionally well; portion it into freezer-safe containers or bags and freeze for up to three months.
Thaw overnight in the refrigerator before reheating. Avoid repeated freezing and thawing as this can affect texture and flavor.
Remember to stir well after reheating to redistribute the coconut cream or yogurt garnish if added.
Frequently Asked Questions Answered
1. Can I use other lentils instead of French lentils?
Yes, you can substitute brown or green lentils. French lentils hold their shape best, but other varieties will work; just watch the cooking time as they may soften faster.
2. Is this stew suitable for a vegan diet?
Absolutely! Use coconut oil and coconut cream or a dairy-free yogurt alternative to keep it completely plant-based.
3. How spicy is the stew, and can I adjust it?
The heat is mild to moderate with ½ teaspoon of red pepper flakes; feel free to increase or decrease according to your taste preferences.
4. Can I prepare this stew in advance?
Yes, it tastes even better the next day as flavors deepen. Store refrigerated and reheat gently before serving.
5. What’s the best way to serve this stew?
Pair it with flatbread, couscous, or a fresh salad for a balanced meal. Adding a dollop of coconut cream or yogurt enhances richness and presentation.
This recipe is inspired by vanillaandbean and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.