Moroccan Red Lentil Tomato Stew
A hearty Moroccan-inspired red lentil tomato stew made with fresh vegetables, green olives, and warming spices. This plant-based, oil-free recipe is high in protein and fiber, naturally gluten-free, and perfect for a quick, wholesome dinner.
Equipment
- 1 large Dutch oven or stockpot
- 1 Cutting board
- 1 Chef’s knife
- 1 Wooden Spoon
Ingredients
Base Ingredients:
- 1 large yellow onion finely diced
- 1 celery stalk finely diced
- 1 large carrot finely diced
- 1 red bell pepper diced
- 1 cup vegetable broth preferably low-sodium
- 4 cups water or more broth if preferred
- 1 tbsp tomato paste
- 1 tbsp lemon juice
- 1 tsp smoked paprika adjust to taste
- ¾ – 1 tsp ground cumin adjust to taste
- ¼ tsp hot curry powder adjust to taste
- Pinch of cayenne pepper optional, adjust to taste
- ⅛ tsp ground coriander
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp dried minced onion
- 2 bay leaves
- 1 – 2 tsp sea salt to taste
- ¼ tsp black pepper to taste
Additional Ingredients:
- 1 cup dry red split lentils rinsed
- 15 –25 cherry or grape tomatoes
- 15 –20 green olives pitted or whole, brined in water not oil
- 2 cups fresh baby spinach packed
Optional Garnishes:
- Fresh cilantro chopped
- Cooked rice of choice
Instructions
- Prepare and Chop the Vegetables: Before you begin cooking, wash all fresh produce under running water. Peel the onion and carrot, then finely dice them for even cooking. Dice the celery stalk into small pieces, ensuring they are similar in size to the carrots for balanced texture. Finally, deseed the red bell pepper, cut into small cubes, and set all chopped vegetables aside in a bowl.Having everything prepped ahead of time will make cooking smoother.
- Sauté the Base Vegetables: Place a large Dutch oven or heavy-bottomed stockpot over medium-high heat. Add the diced onion, carrot, celery, and bell pepper directly into the pot without oil (the natural moisture will help soften them). Stir frequently with a wooden spoon for about 5–7 minutes until the onions turn translucent and the carrots begin to soften. This initial sauté builds a flavorful base and enhances the natural sweetness of the vegetables.
- Add Seasonings and Liquids: Once the vegetables are softened, stir in the tomato paste and allow it to cook for 1 minute, which helps deepen its flavor. Then pour in the vegetable broth and water, stirring to deglaze the pot and lift any caramelized bits stuck to the bottom. Add the lemon juice for brightness, then sprinkle in all the dry seasonings: smoked paprika, cumin, curry powder, cayenne (if using), coriander, garlic powder, onion powder, dried minced onions, bay leaves, sea salt, and black pepper. Stir everything well to evenly coat the vegetables in the spice mixture.
- Incorporate Lentils and Olives: Rinse the red split lentils under cold water until the water runs clear, then add them into the pot along with the green olives. Stir thoroughly so the lentils are evenly distributed. Lower the heat to medium-low, cover the pot with a lid, and allow the stew to simmer gently for about 15 minutes. During this time, the lentils will begin to soften and absorb the aromatic broth, while the olives will infuse the stew with a subtle briny flavor.
- Adjust Flavor Profile: After the stew has simmered for 15 minutes, remove the lid and taste the broth carefully (it will be hot). This is the perfect stage to make flavor adjustments. If you prefer a spicier stew, add a pinch more cayenne or curry powder. For deeper earthiness, add extra cumin or smoked paprika. If the flavors feel too strong, balance them with a little more water or a squeeze of lemon juice. Stir well, then cover and let the stew simmer for another 3–5 minutes to allow the flavors to marry together.
- Add Fresh Tomatoes: Next, gently stir in the cherry or grape tomatoes. Leave them whole so they can burst naturally while cooking, releasing their juices into the stew. Continue simmering uncovered for 7–10 minutes, or until the lentils are fully tender. Keeping the lid off at this stage allows the liquid to reduce slightly, thickening the stew and creating a rich, hearty texture.
- Finish with Baby Spinach: Once the lentils are cooked to your liking and the tomatoes have softened, remove and discard the bay leaves. Add the fresh baby spinach directly into the hot stew. Stir gently until the spinach wilts down into the broth, which should only take 2–3 minutes. The vibrant green color of the spinach adds freshness and boosts the stew’s nutrient profile without overpowering the other flavors.
- Serve and Garnish: For a traditional-style presentation, press cooked rice firmly into a small bowl, then invert it onto a plate so it holds its shape. Spoon the Moroccan lentil stew around the rice mound, allowing the colorful broth and vegetables to frame it beautifully. Garnish with freshly chopped cilantro for a burst of herbaceous flavor. Serve hot and enjoy this hearty, plant-based dish that’s both satisfying and nourishing.
Notes
- Use red split lentils for quicker cooking; if substituting brown or green lentils, adjust cooking time accordingly.
- Cherry tomatoes are key for freshness and a touch of sweetness—avoid overcooking to keep their texture.
- Green olives bring a true Moroccan flair; choose brined olives in water, not oil, for a lighter dish.
- If the stew tastes too strong, add more water or lemon juice to balance flavors.
- Always remove bay leaves before serving; they add flavor but are tough to chew.
- Adjust spices gradually—adding too much at once may lead to bitterness.
- This dish is naturally gluten-free, oil-free, and vegan, making it suitable for many dietary needs.
- Serve with rice, couscous, or flatbread for a heartier meal.
- For a milder stew, reduce cayenne and curry powder; for spicier flavor, increase gradually.
- The stew thickens as it cools—add a splash of broth or water when reheating.
