Moroccan Lentil Stew

By Brandon McDearis

This month’s recipe is one of those incredibly simple dishes that even a first-timer in the kitchen should have no trouble preparing. In addition to being a low stress meal to prepare, it may also be the healthiest thing you eat all week. I first tasted a stew similar to this one during my travels abroad and after returning home I found myself craving it once again. After a little trial and error, I was finally able to duplicate the intense flavor that I had previously experienced. While I was doing my R&D, trying to perfect the recipe, I noticed how beneficial almost all of the ingredients are to a person’s body.  It may be common knowledge that lentils are low in fat, high in fiber and high in protein, making them great for lowering cholesterol and regulating blood sugar. However, other ingredients in the stew have lesser known, but equally important health benefits. Some of the spices, especially tumeric along with the onion, garlic and ginger have immune-boosting, detoxifying and anti-inflammatory properties. Enjoy this ethnic dish on your palate, while the rest of your body can take pleasure in its nourishing effects.

Ingredients:

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 3 medium white potatoes, cubed in ½ inch pieces
  • 3 carrots sliced 
  • 3 cloves garlic
  • 1 tsp grated ginger
  • 3 whole tomatoes diced
  • ¼ head of cauliflower cut into florets
  • 2 tsp tumeric
  • 2 tsp coriander
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • ½ tsp cayenne
  • 1 tbsp salt
  • 1 tsp black pepper
  • 2 cups lentils
  • 1 cup white wine
  • 1.5 qts vegetable stock
  • Juice of 1 lemon
  • ½ bunch chopped parsley

Preparation:

  1. Saute the onion, potatoes and carrots with the olive oil in a stock pot at medium-high heat for about 2 minutes. Add the garlic and ginger, stirring constantly for 1 more minute.
  2. Add the tomatoes, cauliflower, spices, lentils, white wine and vegetable stock. Bring to a boil, reduce heat to low, cover, and let cook for 30 minutes. 
  3. Remove lid, squeeze the juice of one lemon, adjust the seasoning if needed and add the parsley. 

Note: The stew can be served after the lentils are fully cooked (about 30-45 minutes). However, if you leave it on the stove at a very low temperature (stirring occasionally) for 1-2 hours more, then the spices will continue to build and develop, allowing for a more intense flavor.

 

Nutritional Value: 

Serving Size: 1 Cup

186 Calories / 4.5g Fat / 0.5g Saturated Fat / 27g Carbohydrates / 2g Fiber / 12g Protein

 

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Brandon McDearis is a personal chef working in the Charlotte area.  He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com.  In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics.  He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.