4theluvoffood.ca
Moroccan Lentil Stew
| Balance Factor | 7 (Add the chicken legs as Chef John suggests to bring this recipe to a 0 BF!) |
| Prep Time | 20 mins |
| Cook Time | 100 mins |
| Passive Time | 90 mins |
| Serving Size |
| Servings |
servings
|
Ingredients
- 2 onions chopped
- 2 stalks of celery chopped
- 2 cloves garlic minced
- 6 cups water
- 1 cup red lentils
- 1 can chickpeas drained
- 750 ml diced tomatoes
- 1 large carrot diced
- 1 tsp cinnamon
- 1 tbsp paprika
- 2 tsp cayenne pepper ground
- 2 tsp ground cumin
- 2 tbsp olive oil
Ingredients
|
Instructions
- In a large soup pot, add oil and saute onions, celery and carrot until translucent, 5 minutes.
- Add garlic and saute until fragrant.
- Add spices, plus lentils, chickpeas and tomatoes, and cook for 2 minutes to give ingredients a chance to absorb all the flavors.
- Add the water and bring to a boil, reduce and simmer for 90 minutes.
- Serve hot and enjoy!
Recipe Notes
Option: Add a chicken leg or two with the onions at the beginning of this recipe, brown the chicken and let it stew for a Chicken Moroccan stew.
The longer you reduce this soup, the thicker it becomes and has great potential as a topping over rice or noodles.
By Chef John
Nutrition Facts
Moroccan Lentil Stew
Amount Per Serving
Calories 286
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 286mg
12%
Potassium 326mg
9%
Total Carbohydrates 42g
14%
Dietary Fiber 14g
56%
Sugars 4g
Protein 14g
28%
Vitamin A
29%
Vitamin C
9%
Calcium
5%
Iron
19%
* Percent Daily Values are based on a 2000 calorie diet.