nutritional information

Per 1-cup serving:

  • Calories: 263
  • Protein: 11 g
  • Total Fat: 4 g
  • Saturated Fat: <1 g
  • Carbohydrates: 49 g
  • Cholesterol: 0 mg
  • Sodium: 642 mg
  • Fiber: 13 g
  • Sugar: 11 g
Gluten-Free

Moroccan Lentil Stew with Raisins

Moroccan Lentil Stew with Raisins

Serves 6

30 minutes or fewer

This exotically flavored stew can be stretched to feed a crowd when ladled over rice or potatoes.
  • 1 Tbs. olive oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 28-oz. can crushed tomatoes
  • 2 18.2-oz. cartons prepared lentil soup, such as Dr. McDougall's
  • 1 15-oz. can chickpeas, rinsed and drained
  • ½ cup raisins or dried currants
  • 2 tsp. ground cinnamon,
  • or more to taste
  • 1 ½ tsp. ground cumin
  • ¼ tsp. red pepper flakes, or to taste
  • 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.

October 2010

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comments

This is AMAZING!!!!

Pam B - 2013-03-12 18:25:05

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.

Nic - 2013-03-10 17:53:19

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!

Marion Booth - 2013-02-27 17:18:51

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

Charis Luu - 2012-11-20 19:46:09

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.

sandy kristy - 2012-11-10 04:17:16

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.

Rebecca Brennan - 2012-10-28 14:17:35

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

dan - 2012-10-26 05:51:18

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.

Deena - 2011-10-21 08:09:11

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

vivian - 2011-10-21 08:03:40

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.

Jan Ward - 2011-09-14 13:29:22

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.

sla - 2011-06-09 22:03:16

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.

kphc - 2011-04-06 13:27:49

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!

Amani - 2011-02-20 08:17:21

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

Janine - 2011-02-08 09:41:19

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.

Amber - 2010-12-05 18:29:00