Moroccan vegetable stew

This Moroccan Vegetable Stew is a comforting and healthy one-pot meal that will warm you from the inside out. It’s packed with nourishing ingredients that will leave you feeling satisfied and energized.

Packed with fiber-rich chickpeas and iron-rich lentils, this stew not only provides essential nutrients but also delivers a delicious flavor combination. The combination of aromatic spices, hearty vegetables and tender legumes creates a dish that is both filling and delicious.

With every spoonful you will experience an explosion of Moroccan-inspired flavors that will transport you to distant lands. This stew is perfect for any occasion, whether you’re looking for a quick and easy dinner or a healthy meal to share with family and friends.

Ingredients

  • 1 tbsp cold-pressed rapeseed oil
  • 1 medium onion, peeled and finely chopped
  • 2 thin leeks, cleaned and cut into thick slices
  • 2 large garlic cloves, peeled and finely chopped
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • ½ tsp dried chili flakes
  • ¼ tsp ground cinnamon
  • 400 g can of chopped tomatoes
  • 1 red pepper, deseeded and cut into pieces
  • 1 yellow pepper, deseeded and cut into pieces
  • 400g can of chickpeas, drained and rinsed
  • 100g dried, split red lentils
  • 375g sweet potatoes, peeled and cut into pieces
  • Juice 1 large orange including the peel and cut into thick slices with a vegetable peeler
  • ½ small packet of coriander, roughly chopped, for serving
  • Full-fat organic natural yogurt for serving (optional)

Preparation steps

li { margin-bottom: 10px; }

method

  1. Heat the oil in a large ovenproof pot or saucepan and gently fry the onions and leeks until softened, 10-15 minutes, stirring occasionally.
  2. Add the garlic and cook for another 2 minutes.
  3. Stir in ground coriander, cumin, chili and cinnamon. Cook for 2 minutes, stirring occasionally. Season with plenty of ground black pepper.
  4. Add chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange zest and juice, half of the nuts and 400ml water and bring to the boil.
  5. Cook for 15 minutes, adding a splash of water if the stew looks too dry and stirring occasionally, until the potatoes are tender but not falling apart.
  6. Remove the pot from the heat and pour the stew into bowls.
  7. Sprinkle with coriander and the remaining nuts and top with yogurt if necessary.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
482 14g 2g 63g 26g 15g 18g 0.6g

Equipment and tools

To prepare this Moroccan vegetable stew you will need the following equipment and tools:

  • dulcimer
  • Knife
  • frying pan
  • wooden spoon
  • tin opener
  • measuring spoon
  • Vegetable peeler
  • Big pot
  • Serving bowls

Allergen information

This Moroccan vegetable stew contains the following allergens:

  • None if prepared with ingredients listed.

Storage and leftovers

If you have leftovers of this Moroccan vegetable stew, you can store them in an airtight container in the refrigerator.

When reheating, be sure to heat the stew completely until it is piping hot.

This stew can be stored in the refrigerator for up to 3 days.

Do not freeze the stew as the texture of the vegetables may become mushy when thawed.

Health Benefits of Moroccan Vegetable Stew

Moroccan vegetable stew is not only a delicious and aromatic dish, but also offers numerous health benefits. This vegetarian recipe is rich in essential nutrients, fiber and antioxidants that have a positive impact on your overall well-being. Let’s explore some of the health benefits that its key ingredients offer:

1. Cold-pressed rapeseed oil

Using cold-pressed canola oil in this stew adds healthy fats that are low in saturated fat and high in polyunsaturated and monounsaturated fats. These fats help maintain healthy cholesterol levels, reduce the risk of heart disease and promote brain function.

2. Onions and leeks

Onions and leeks, both rich in antioxidants and flavonoids, are known for their anti-inflammatory and immune-boosting properties. They may also help improve digestion, support heart health, and aid in cancer prevention.

3. Garlic

Garlic is highly valued for its medicinal properties. It contains compounds that can strengthen the immune system, lower blood pressure and improve cardiovascular health. Additionally, garlic is believed to have anti-inflammatory and antibacterial properties.

4. Ground coriander, cumin and cinnamon

These spices not only add delicious flavors to the stew but also provide health benefits. Coriander and cumin are known for their digestive properties, while cinnamon can help lower blood sugar levels and reduce inflammation.

5. Tomatoes and peppers

Tomatoes and peppers are rich in vitamins, especially vitamin C and vitamin A, which support immune function and promote healthy skin. They also contain lycopene, an antioxidant linked to a reduced risk of certain cancers.

6. Chickpeas and lentils

Chickpeas and lentils are excellent plant-based sources of protein, fiber and essential minerals. They can help control blood sugar levels, improve digestion and aid weight management. In addition, their high fiber content promotes a healthy intestinal microbiome.

7. Sweet potatoes

Packed with vitamins, fiber and antioxidants, sweet potatoes are a nutritious addition to stew. They provide a slow-release energy source, promote intestinal health and contribute to healthy skin.

8. Orange juice and zest

Adding orange juice and zest not only enhances the flavor but also increases the vitamin C content of the stew. Vitamin C supports immune function, collagen production and helps protect against cell damage.

9. Cilantro and yogurt

Used as a side dish, coriander adds freshness and a herbal note to the stew. It is also a good source of vitamins and antioxidants. Meanwhile, serving the stew with full-fat, natural organic yogurt provides probiotics for gut health and adds a creamy finish to the dish.

So enjoy a hearty and healthy Moroccan vegetable stew while reaping its many health benefits. It is not only a treat for your taste buds but also a nutritious choice for your body!

You might also like