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Moroccan Lentil Stew

Two Stars Guiding Stars

  • Servings:

    4 (418 g) as an appetizer

  • Prep Time:

    15 minutes

  • Cook Time:

    60 minutes

Ingredients

This stew and its mild curry sauce will warm you on a cold winter night. Serve with a whole grain roll or flatbread and enjoy your new favorite comfort food.
2 tsp. olive oil
1 onion, chopped
2 tsp. cumin
2 tsp. curry powder
1/8 tsp. cayenne (optional)
1 (28 oz.) can no-salt-added crushed tomatoes
8 oz. red potatoes, cubed
1 cup low-sodium vegetable broth
1/2 cup lentils
1 carrot, chopped
1/2 cup frozen green peas
1/4 cup chopped fresh parsley
Moroccan Lentil Stew

Directions

1. Heat oil in a large saucepan over medium heat. Saute the onion until translucent (3-4 minutes), stirring frequently.
2. Increase the heat to medium-high. Stir in the cumin, curry powder, and cayenne. Cook until fragrant (30 seconds).
3. Stir in the tomatoes, potatoes, broth, lentils, and carrots. Bring to a boil. Reduce the heat and simmer, covered, until lentils are tender (30-40 minutes). Stir and add water as needed to keep from sticking.
4. Stir in the peas and simmer to heat. Remove from the heat and stir in parsley.

Nutrition

Nutritional Facts
Servings 4 (418 g)
Base Nutrients
Calories 219 kcal (11%)
Calories from Fat 32 kcal (0%)
Total Fat 4 g (5%)
Saturated Fat 1 g (3%)
Cholesterol 0 mg (0%)
Sodium 208 mg (9%)
Total Carbohydrates 40 g (13%)
Dietary Fiber 9 g (35%)
Protein 11 g (18%)
Vitamins
Vitamin A n/a
Vitamin C 43 mg (48%)
Minerals
Calcium 111 mg (9%)
Iron 4 mg (23%)
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