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

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
  • 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

you might also like


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.

Cheri G - 2015-09-21 01:34:10

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!!

Marlene k - 2015-02-24 03:14:10

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.

Harry - 2015-02-23 22:20:08

You can always purchase the no salt added cans instead.

Gladine - 2014-10-20 16:47:18

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.

Todd - 2014-10-17 17:24:46

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 ;-)

Kiran - 2014-10-17 00:31:07

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

Morven Kane - 2014-10-16 20:29:17

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.

Kris - 2014-10-16 16:44:39

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

Terri - 2014-04-23 10:06:53

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

sandy - 2014-02-12 19:11:45

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!!

Anna - 2014-02-12 15:34:05

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!

robert - 2014-02-10 23:34:34


mia - 2014-02-10 21:12:54

Lentil stew

Ava - 2014-01-15 01:09:43

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.

Laurel - 2013-10-17 23:49:11