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Moroccan chickpea and lentil stew

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.26

$1.26 per serving

11 people like this recipe

11 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

3 fall,winter,vegetarian,vegan,dairy-free,healthy,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner
spoonacular Score:97%

Spoonacular Score: 97%

 

Moroccan chickpean and lentil stew is a dairy free, lacto ovo vegetarian, and vegan main course. One portion of this dish contains around 20g of protein, 7g of fat, and a total of 467 calories. This recipe serves 3. For $1.34 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. 11 person found this recipe to be tasty and satisfying. It will be a hit at your Autumn event. This recipe from Foodista requires lemon juice, ground turmeric, carrots, and ground cumin. From preparation to the plate, this recipe takes around 30 minutes. With a spoonacular score of 95%, this dish is amazing. Users who liked this recipe also liked Butternut Squash, Chickpea & Lentil Moroccan Stew, Crockpot Moroccan Lentil and Chickpea Soup, and Moroccan Chickpean and Lentil Soup (Harira).

Ingredients

Servings:
1 cup
1 cup broccoli
broccoli
1 can
1 can canned chickpeas
canned chickpeas
2 large
2 large carrots
carrots
2
2  celery stalks
celery stalks
0.5 cups
0.5 cups cooked lentils
cooked lentils
1 cup
1 cup couscous
couscous
some
some fresh cilantro
fresh cilantro
0.13 tsps
0.13 tsps ground cinnamon
ground cinnamon
2 tsps
2 tsps ground cumin
ground cumin
0.5 tsps
0.5 tsps ground turmeric
ground turmeric
1 Tbs
1 Tbs lemon juice
lemon juice
2 tsps
2 tsps olive oil
olive oil
2 tsps
2 tsps paprika
paprika
some
some salt and pepper
salt and pepper
2 Tbs
2 Tbs tomato paste
tomato paste
1.5 cups
1.5 cups water
water
1 cup broccoli
1 cup
broccoli
1 can canned chickpeas
1 can
canned chickpeas
2 large carrots
2 large
carrots
2  celery stalks
2
celery stalks
0.5 cups cooked lentils
0.5 cups
cooked lentils
1 cup couscous
1 cup
couscous
some fresh cilantro
some
fresh cilantro
0.13 tsps ground cinnamon
0.13 tsps
ground cinnamon
2 tsps ground cumin
2 tsps
ground cumin
0.5 tsps ground turmeric
0.5 tsps
ground turmeric
1 Tbs lemon juice
1 Tbs
lemon juice
2 tsps olive oil
2 tsps
olive oil
2 tsps paprika
2 tsps
paprika
some salt and pepper
some
salt and pepper
2 Tbs tomato paste
2 Tbs
tomato paste
1.5 cups water
1.5 cups
water

Equipment

sauce pan
sauce pan
frying pan
frying pan
sauce pan
sauce pan
frying pan
frying pan


Instructions

  1. Heat oil in large saucepan over medium-high heat, add onion and cook for about 3 minutes.
  2. Add celery, carrot and broccoli to pan and saut for about 5 minutes.
  3. Add in all seasonings and cook additional 1 minute.
  4. Add water, tomato paste, chickpeas and lentils, bring to a boil. Cover, reduce heat to low and simmer for 20 minutes.
  5. Meanwhile, cook couscous in separate pan according to package directions.
  6. Add cilantro and lemon juice to stew and serve over warm couscous.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.26
Ingredient
1 cup broccoli
1 can canned chickpeas
2 larges carrots
2 celery stalks
½ cups cooked lentils
1 cup couscous
⅛ teaspoons ground cinnamon
2 teaspoons ground cumin
½ teaspoons ground turmeric
1 Tb lemon juice
2 teaspoons olive oil
2 teaspoons paprika
2 Tbs tomato paste
Price
$0.20
$0.92
$0.25
$0.03
$0.11
$1.36
$0.01
$0.26
$0.06
$0.10
$0.11
$0.23
$0.13
$3.77

Tips

Health Tips

  • Couscous is actually a type of pasta made with flour and water. Whole wheat couscous is a bit healthier, but a better swap for health-conscious cooks would be quinoa. Plus, quinoa is gluten free (couscous isn't).

Cooking Tips

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
465 Calories
20g Protein
7g Total Fat
82g Carbs
96% Health Score
Limit These
Calories
465
23%

Fat
7g
11%

  Saturated Fat
0.92g
6%

Carbohydrates
82g
27%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
759mg
33%

Get Enough Of These
Protein
20g
40%

Vitamin A
9187IU
184%

Manganese
2mg
107%

Fiber
15g
62%

Vitamin B6
1mg
51%

Vitamin C
35mg
43%

Vitamin K
43µg
41%

Folate
141µg
35%

Phosphorus
337mg
34%

Iron
5mg
31%

Copper
0.58mg
29%

Magnesium
104mg
26%

Potassium
873mg
25%

Vitamin B3
3mg
19%

Vitamin B1
0.27mg
18%

Vitamin B5
1mg
18%

Zinc
2mg
16%

Vitamin E
2mg
13%

Calcium
129mg
13%

Vitamin B2
0.2mg
12%

Selenium
5µg
8%

covered percent of daily need

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