Moroccan Chickpea and Lentil Stew (vegan + oil free option)

This Moroccan Chickpea and Lentil Stew is a hearty and flavorful vegan stew that will satisfy your belly and keep you warm on a chilly night! Made with red lentils, chickpeas, an abundance of spices and fresh spinach, this red lentil stew is healthy and nutritious. 

Don’t wait for a chilly night to try this flavorful lentil stew – you can eat it year round. Can confirm-I live in Florida where it’s 95+ degrees during the summer and I still eat soups and stews. 

It’s an especially nice to have a high-protein vegan meal available for when you need it.

How to Make Moroccan Chickpea and Lentil Stew

This vegan lentil stew is super easy to make and is made in one pot for easy cleanup. In fact, you can store the soup in the pot you cook it in, resulting in even less containers to clean! To make this soup you need:

• red lentils
• chickpeas
• spices: cinnamon, red curry powder, turmeric, ground ginger
• aromatics: onion and garlic
• vegetable broth
• fresh spinach
• fresh lemon juice
• garnishes: parsley and cilantro

First you’re gonna saute your onions in olive oil (or skip the oil and simmer in a bit of veggie broth) and then add your garlic and spices. Then add the chickpeas, broth and lentils – the lentils cook while simmering in the broth with spices, which results in an incredibly flavorful stew with tender lentils.

Finally, you will add the spinach and lemon juice and stir until that spinach is wilted. Then it’s time to enjoy – serve in bowls and garnish with cilantro and parsley, if you want to. 

NOTE: I have made this soup with canned lentils and if you prefer to do that, cut back the broth to 1 C, use one 15 oz can (or around that size) of lentils and skip the 25 minute simmer and simmer for about 10 minutes. I prefer the dried red lentils to the canned lentils in this lentil stew but you may use what you prefer or what you have on hand. Recipe adapted from food.com.

Moroccan Chickpea and Lentil Stew

Yield: 6 servings

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

A hearty and flavorful healthy vegan soup that's so easy to make!

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Ingredients

• 2 tablespoons extra virgin olive oil (make it oil free: use about 1/4 C of vegetable broth in place of the oil)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon of All Purpose Flour
• 1/2 teaspoon ground cinnamon
• 1-2 tablespoons red curry powder (use 2T for spicy, 1T for more mild)
• 1/4 teaspoon ground ginger
• 1/2 teaspoon ground turmeric
• 2 C vegetable broth
• 1 C dried red lentils
• 1 14.5 oz can diced tomatoes
• 1 15oz can chickpeas
• 2 C fresh baby spinach
• 1 teaspoon fresh lemon juice
• salt and pepper to taste
• Fresh cilantro and parsley for garnish

Instructions

1. Heat the olive oil over medium heat. Add the onion and cook until tender and translucent, about 10 minutes. Add the garlic and cook for about 30 seconds or fragrant.
2. Add the flour and spices (cinnamon, curry powder, ginger and turmeric) and cook for 30 seconds to get the flavors going in the spices.
3. Add the vegetable broth, chickpeas, lentils and diced tomatoes. Bring to a boil and then reduce to a simmer and simmer 20-25 minutes or until the lentils are tender.
4. Stir in the spinach and lemon juice and stir until the spinach is wilted.
5. Add salt and pepper to taste.
6. Serve in bowls and garnish with Fresh Cilantro and Parsley

Notes

Adapted from food.com

I have made this soup with canned lentils and if you prefer to do that, cut back the broth to 1 C, use one 15 oz can (or around that size) of lentils and skip the 25 minute simmer and simmer for about 10 minutes. I prefer the dried red lentils to the canned lentils in this lentil stew but you may use what you prefer or what you have on hand.

ORIGINALLY PUBLISHED 1/11/2013

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Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 115 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 0mg Sodium: 445mg Carbohydrates: 14g Net Carbohydrates: 0g Fiber: 6g Sugar: 4g Sugar Alcohols: 0g Protein: 5g

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