Dive into the vibrant flavors of Morocco with this delightful Moroccan Lentil Vegetable Stew! Perfect for meal prep, this hearty dish not only warms your soul but also nourishes your body with wholesome ingredients. With just 20 minutes of prep time and a total cooking time of an hour, you'll have a delicious, aromatic stew that serves four generous portions. Ready to tantalize your taste buds and impress your family or friends? Let's explore how to create this savory masterpiece that’s bursting with spices and packed with nutrients!
Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 1 hrs
Cuisine: Moroccan
Serves: 4 servings
Ingredients
- 1 cup dried lentils
- 1 onion, chopped
- 2 carrots, diced
- 1 zucchini, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions
- Rinse the dried lentils thoroughly under cold water, removing any small stones or debris. Drain and set aside.
- Heat a large pot or Dutch oven over medium heat. Add a splash of olive oil and sauté the chopped onions until they become translucent and slightly golden, about 3-4 minutes.
- Add minced garlic to the pot and cook for an additional 30 seconds, stirring constantly to prevent burning and release the aromatic flavors.
- Incorporate the diced carrots and zucchini into the pot, stirring to combine with the onions and garlic. Cook for 2-3 minutes to slightly soften the vegetables.
- Sprinkle cumin and coriander over the vegetables, stirring to evenly distribute the spices and toast them lightly, which will enhance their flavor profile.
- Add the rinsed lentils to the pot and pour in the vegetable broth. Stir to combine all ingredients thoroughly.
- Bring the mixture to a gentle boil, then reduce heat to low. Cover the pot and simmer for 25-30 minutes, or until lentils are tender but not mushy.
- Season with salt and pepper to taste. Stir and let the stew sit for an additional 5 minutes to allow flavors to meld together.
- Remove from heat and let cool slightly. Portion into meal prep containers, ensuring each serving has an equal distribution of lentils and vegetables.
- Store in refrigerator for up to 4-5 days. When ready to eat, reheat thoroughly and optionally garnish with fresh herbs like parsley or cilantro.
Tips
- Rinse Your Lentils: Always rinse dried lentils before cooking to remove any debris or stones. This simple step ensures a clean and flavorful stew.
- Sauté for Flavor: Don’t skip the sautéing step! Cooking the onions and garlic until golden enhances their sweetness and adds depth to your stew.
- Toast Your Spices: Adding cumin and coriander to the pot before the liquids allows the spices to toast slightly, intensifying their flavors and making your stew even more aromatic.
- Simmer Gently: After bringing your stew to a boil, reduce the heat and let it simmer gently. This allows the lentils to cook evenly and absorb all the delicious flavors without becoming mushy.
- Taste and Adjust: Always taste your stew before serving. A little extra salt or pepper can make a big difference in bringing out the flavors.
- Meal Prep Like a Pro: Portion your stew into meal prep containers while it’s still warm. This makes it easy to grab a healthy meal on the go, and it keeps well in the fridge for up to 4-5 days.
- Garnish for Freshness: When reheating, consider adding a sprinkle of fresh herbs like parsley or cilantro for a pop of color and freshness that elevates the dish.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 45g
Protein: 15g
Fat: 3g
Saturated Fat: g
Cholesterol: 0mg
