Authentic Moroccan Lentil Chickpea Stew
Moroccan Lentil Chickpea Stew offers a hearty, spice-rich, plant-based meal ready in 45 minutes, delivering a balance of protein, fiber, and healthy fats. Perfect for quick dinners or meal prep, it serves 5–6 and provides 341 calories per serving.
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.
