Moroccan chickpea and lentil stew
The recipe Moroccan chickpean and lentil stew can be made in roughly 30 minutes. This dairy free, lacto ovo vegetarian, and vegan recipe serves 3 and costs $1.26 per serving. This main course has 466 calories, 20g of protein, and 7g of fat per serving. This recipe is liked by 11 foodies and cooks. It can be enjoyed any time, but it is especially good for Autumn. It is brought to you by Foodista. If you have olive oil, salt and pepper, tomato paste, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 97%. This score is outstanding. If you like this recipe, you might also like recipes such as Moroccan chickpean and lentil stew, Butternut Squash, Chickpea & Lentil Moroccan Stew, and Butternut Squash, Chickpea & Lentil Moroccan Stew.
- Serves: 3
- Time: 30 Mins
- Category: lunch, soup, main course, main dish, dinner
- Health Rating: 96.0
Ingredients
| Image | Name | Qty | Metric | Price |
|---|---|---|---|---|
 |
broccoli | 88.0 | grams | None |
 |
chickpeas | 1.0 | can | None |
 |
carrots | 2.0 | larges | None |
 |
celery stalks | 2.0 | None | |
 |
lentils | 99.0 | grams | None |
 |
couscous | 173.0 | milliliters | None |
 |
cilantro | 3.0 | servings | None |
 |
ground cinnamon | 0.125 | teaspoons | None |
 |
ground cumin | 2.0 | teaspoons | None |
 |
ground turmeric | 0.5 | teaspoons | None |
 |
lemon juice | 1.0 | Tb | None |
 |
olive oil | 2.0 | teaspoons | None |
 |
paprika | 2.0 | teaspoons | None |
 |
salt and pepper | 3.0 | servings | None |
 |
tomato paste | 2.0 | Tbs | None |
 |
water | 354.882 | milliliters | None |
broccoli
Qty: 88.0
Metric: grams
Price: None
chickpeas
Qty: 1.0
Metric: can
Price: None
carrots
Qty: 2.0
Metric: larges
Price: None
celery stalks
Qty: 2.0
Metric:
Price: None
lentils
Qty: 99.0
Metric: grams
Price: None
couscous
Qty: 173.0
Metric: milliliters
Price: None
cilantro
Qty: 3.0
Metric: servings
Price: None
ground cinnamon
Qty: 0.125
Metric: teaspoons
Price: None
ground cumin
Qty: 2.0
Metric: teaspoons
Price: None
ground turmeric
Qty: 0.5
Metric: teaspoons
Price: None
lemon juice
Qty: 1.0
Metric: Tb
Price: None
olive oil
Qty: 2.0
Metric: teaspoons
Price: None
paprika
Qty: 2.0
Metric: teaspoons
Price: None
salt and pepper
Qty: 3.0
Metric: servings
Price: None
tomato paste
Qty: 2.0
Metric: Tbs
Price: None
water
Qty: 354.882
Metric: milliliters
Price: None
Instructions
Step 1: Heat oil in large saucepan over medium-high heat, add onion and cook for about 3 minutes.
Ingredients:
- onion
- cooking oil
Equipment:
- sauce pan
Step 2: Add celery, carrot and broccoli to pan and saut for about 5 minutes.
Ingredients:
- broccoli
- carrot
- celery
Equipment:
- frying pan
Step 3: Add in all seasonings and cook additional 1 minute.
Ingredients:
- seasoning
Step 4: Add water, tomato paste, chickpeas and lentils, bring to a boil. Cover, reduce heat to low and simmer for 20 minutes.Meanwhile, cook couscous in separate pan according to package directions.
Ingredients:
- tomato paste
- chickpeas
- couscous
- lentils
- water
Equipment:
- frying pan
Step 5: Add cilantro and lemon juice to stew and serve over warm couscous.
Ingredients:
- lemon juice
- cilantro
- couscous
- stew
Dietary Information
- Vegetarian
- Vegan
- Dairy-Free
- Very Healthy
Nutrition Facts
| Nutrient | Amount | % Daily Needs |
|---|---|---|
| Calories | 465.29 kcal | 23.26% |
| Fat | 7.26 g | 11.17% |
| Saturated Fat | 0.93 g | 5.84% |
| Carbohydrates | 82.4 g | 27.47% |
| Net Carbohydrates | 66.85 g | 24.31% |
| Sugar | 5.03 g | 5.59% |
| Cholesterol | 0.0 mg | 0.0% |
| Sodium | 758.7 mg | 32.99% |
| Alcohol | 0.0 g | 100.0% |
| Alcohol % | 0.0 % | 100.0% |
| Protein | 20.02 g | 40.05% |
| Vitamin A | 9181.09 IU | 183.62% |
| Manganese | 2.13 mg | 106.56% |
| Fiber | 15.55 g | 62.2% |
| Vitamin B6 | 1.03 mg | 51.34% |
| Vitamin C | 34.24 mg | 41.5% |
| Vitamin K | 42.32 µg | 40.3% |
| Folate | 140.95 µg | 35.24% |
| Phosphorus | 336.85 mg | 33.69% |
| Iron | 5.65 mg | 31.41% |
| Copper | 0.58 mg | 28.87% |
| Magnesium | 104.61 mg | 26.15% |
| Potassium | 870.59 mg | 24.87% |
| Vitamin B3 | 3.8 mg | 18.98% |
| Vitamin B1 | 0.27 mg | 18.19% |
| Vitamin B5 | 1.75 mg | 17.46% |
| Zinc | 2.41 mg | 16.06% |
| Vitamin E | 1.99 mg | 13.29% |
| Calcium | 129.24 mg | 12.92% |
| Vitamin B2 | 0.2 mg | 11.57% |
| Selenium | 5.49 µg | 7.85% |
