Moroccan Lentil Stew with Raisins Recipe | Vegetarian Times Skip to main content

Moroccan Lentil Stew with Raisins

This exotically flavored stew can be stretched to feed a crowd when ladled over rice or potatoes.



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1 Tbs. olive oil
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1 cup chopped onion
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3 cloves garlic, minced (1 Tbs.)
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1 28-oz. can crushed tomatoes
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2 18.2-oz. cartons prepared lentil soup
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1 15-oz. can chickpeas, rinsed and drained
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½ cup raisins or dried currants
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2 tsp. ground cinnamon, or more to taste
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1 ½ tsp. ground cumin
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¼ tsp. red pepper flakes, or to taste
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6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional


1. Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, and sauté 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.

2. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper flakes. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally.

3. Reduce heat to medium-low, and simmer, uncovered, 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking. Garnish each serving with 1 Tbs. yogurt, if using.

Nutrition Information: 

11 g
Total Fat: 
4 g
Saturated Fat: 
<1 g
49 g
0 mg
642 mg
13 g
11 g
Serves 6

Comments on this Recipe

Made this with dried lentils instead of the pre-made soup and added a chopped sweet potato. Really fantastic. Also added coriander and turmeric to make it less cinnamony.

Made it today, my girls, (5 and 2 years old) loved it, my husband as well. I used dry lentils, a little less cinnamon and no raisins. I mixed with cooked wild rice, it was soooo good!!!

Just made this today, very easy! It was a little bit too cinnamony for me but I did enjoy it. 3 stars!

I've made this like, 5 times and every time I get rave reviews. Minus the raisins and cinnamon, it makes a great base for chili, too!

I have made this twice and I followed the recipe to the letter. It is soooooooo delish!!! It turned out perfect both times. I will make this stew quite often. I agree with another poster that this makes a good "chili" substitute.

This was enjoyable and filling. Even my skeptical meat eating hubby liked it. My youngest child loved it, but the oldest did not. I think it was too different for her.

Is there a way to make this with lentils instead of already boxed lentil soup?

It is delicious ! But I added a bit water instead of 2 18.2-oz. cartons prepared lentil soup, such as Dr. McDougall’s! and fresh 4 tomatoes instead of canned ! added some fresh and ground coriander and sea salt!

Love this soup. Janine - I made it with 1 cup dried lentils, 4 cups of veggie broth and 4 cups water. I let it simmer 30 minutes to cook the lentils and then added the tomatos, chickpeas and raisins and let it go another 15 minutes or so.

In lieu of using box soup, I also made my own basic lentil soup from scratch--lentils, carrots, celery, onion, vegetable stock, salt, pepper, garlic--and then added the remainder of the ingredients and cooked it according to the recipe. Making the whole thing from scratch is pretty quick and easy and the overall recipe is really delicious.

It's a shame that you use premade soup, etc... would be a lot healthier if you did as kphc with dried lentils, etc...but, wonderful meal. Thanks.

this is a great quick meal. I make it exactly as they recipe says, but use a different brand of soup. Just be sure to use a good quality soup, not the kind that comes in a red can. I thought this would be too much cinnamon but it's perfect. Great winter meal! I make it often

This sounds wonderful! And I agree about making your own lentil soup instead of buying prepared soup. Lentil soup is so easy and ingredients are staples, easier than a trip to the store for the box soup.

lentils are so easy to fix, why would I buy and use some lentil soup for a lentil recipe??

this was amazing! I'm still thinking about it a week later and want to make it again very soon. I DID use the premade lentil soup which made the preparation quicker. I'm not upset that I used it. . . Not everyone has the time to make everything homemade.

what a wonderful warm filling night time meal! i like it over couscous. but. . . . does anyone else think there is too many crushed tomatoes in here?! my god. the last time I made it i even doubled up on the chickpeas to no avail. next time i might try just 14 oz of crushed tomatoes because the way it is, though delicious, is much more like a sauce to me.

Outstanding!! I served this over rice and my husband (a meat eater) and I went nuts over it!

The flavors of this stew are complex. I thought the cinnamon was a bit overpowering at firs, but I let this rest for 12 hours and the flavors melded beautifully! I recommend using the McDougall's Lentil soup as stated in the recipe. It does make a difference in the flavor. I like spicy fodds so I doubled the red pepper flakes. Delicious!

Like something out of the Moro cookbooks without nearly as much work. Had to sub Annie's for the premade soup listed. Got 6 healthy sized servings out of this.

This is AMAZING!!!!

The title sounds good, but I won't be making a recipe that calls for packaged soup. I agree with previous poster, that lentils are too easy to prepare for me to want to spare the expense (and uncertainty about ingredients) of using a premade soup.

Used half green lentils and half red lentils instead of soup, but then it was bland so I added what I had in the pantry- garam masala and curry powder. Also used a can of fire-roasted tomatoes. Turned into quite a delicious curry. Never underestimate the power of raisins in food. I always do. Also I had no chickpeas and no soy yogurt. These little adjustments make it super-duper cheap too.

Lentil stew


I added a cup of fresh chopped flat leaf parsley and also 1 cup of pearl barley....pressure cooked fresh garbanzos and lentils instead of canned. fine chopped 1 cup of rehydrated porcini mushrooms....used the mushroom rehydrating liquid in the stew......used extra cinnamon and red pepper flakes and vegetarian broth that has chicken flavoring(fake flavoring....I get it at our local co-op in powdered form.....this soup ended up extra delicious!

This is awsome, made my own lentil soup and added white beans instead of chickpeas as did not have any in the cupboard... otherwise the same ingredients. Yummy!!

Made this and fell in love .....So Good!!!

This was a beautiful recipe, went down a treat....I added carrots, cauli, baby broccoli and potato as well....everyone loved it...

Any idea how I can avoid using the ready-made lentil soup? Kinda daft an idea to share if the major point of healthy living is avoiding processed food and pre-packed stuff.

How can this be healthy with 2 tins of processed salt packed soup in it.

Kris, why not try leftover dhal? Or when u make a pot of it, freeze a portion to use in this stew when u make it? Two birds with one stone ;-)

I just made this and it's delicious. I see a number of comments about how adding cans of soup is not healthy. I think it depends what kind you add. I used Amy's organic lentil soup. Minimal ingredients, all natural. I'm sure there are other good options too. Super easy to make! I had it over rice.

You can always purchase the no salt added cans instead.

I am very leery of canned anything--Lentils are one of the very few pulses/ beans that require little soaking I would strongly suggest using the French Dark Green PUY lentils- Unlike plain brown lentils, the PUY lentils will hold their shape and taste. Chick peas an other story- Canned Is OK- Just rinse the heck out of them before you add them to your stew. Simply place the lentil in cold water in the morning and cook in the afternoon- Your total cooking time will be longer- may be 1to 1-1/2 hours total but the results are worth it.

My family and I dislike any cinnamon , nutmeg, allspice in any savory dishes...can you sub the cinnamon with another spice compliment to the cumin?? Then I think we would love it!!

First: I love this stew. It is so so good. The cinnamon and raisins in a savory dish is so delicious and unexpected. Second, so many silly complaints about the canned goods in this recipe. Using canned products make this a quick throw together weeknight meal. If you don't like using canned things, then (I know, this is a brilliant idea) don't! Instead of canned tomatoes, use fresh. Instead of canned lentil soup, throw some chopped carrot and celery in with the onion, then add dried lentils and cook them in with the rest of the stew. Instead of canned garbanzos, precook a huge batch of dried garbanzos, freeze them in 2 cup portions, then pull some out for this recipe. Obviously, this will make this take much longer. It will also probably be cheaper. Or, if you don't have time, just used the canned goods.

Loved this served over potatoes.

Can you use curry lentil soup