Moroccan chickpea and lentil stew

Moroccan chickpean and lentil stew is a dairy free, lacto ovo vegetarian, and vegan recipe with 3 servings. One portion of this dish contains about 20g of protein, 7g of fat, and a total of 466 calories. For $1.26 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. A few people really liked this main course. From preparation to the plate, this recipe takes around 30 minutes. This recipe is liked by 11 foodies and cooks. A mixture of lemon juice, salt and pepper, carrots, and a handful of other ingredients are all it takes to make this recipe so tasty. It can be enjoyed any time, but it is especially good for Autumn. It is brought to you by Foodista. With a spoonacular score of 97%, this dish is spectacular. Similar recipes include Moroccan chickpean and lentil stew, Butternut Squash, Chickpea & Lentil Moroccan Stew, and Butternut Squash, Chickpea & Lentil Moroccan Stew.

Servings: 3

 

Ingredients:

1 cup broccoli

1 can chickpeas, rinsed and drained

2 large carrots, chopped

2 celery stalks, chopped ili 1/3 cup chopped celery root

½ cup cooked lentils

1 cup couscous

Fresh cilantro, optional

⅛ tsp ground cinnamon

2 tsp ground cumin

½ tsp ground turmeric

1 Tbs lemon juice

2 tsp olive oil

2 tsp paprika

Salt and pepper

2-3 Tbs tomato paste

1 ½ cups water

Equipment:

sauce pan

frying pan

Cooking instruction summary:

  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.

 

Step by step:


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.Meanwhile, cook couscous in separate pan according to package directions.

5. Add cilantro and lemon juice to stew and serve over warm couscous.


Nutrition Information:

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

Before the Columbian Exchange, there were no oranges in Florida, no bananas in Ecuador, no potatoes in Ireland, no coffee in Colombia, no pineapples in Hawaii, no rubber trees in Africa, no tomatoes in Italy, and no chocolate in Switzerland.

Food Joke

The car crash Rabbi Bloom and Father Michael get into a car accident and it`s a bad one. Both cars are crushed but amazingly neither of the clerics is hurt. After they crawl out of their cars, Rabbi Bloom sees the priest`s collar and says, "Just look at our cars - there`s nothing left, but we`re unhurt. You`re a priest and I`m a rabbi so it must be a sign from God. He must have meant that we should meet and be friends and live together in peace the rest of our days." Father Michael replies, "I agree with you completely. This truly must be a sign from God." Rabbi Bloom then says, "Look - here`s another miracle. Although my car is wrecked, this bottle of wine didn`t break. God must want us to drink this wine and celebrate our good fortune." He hands the bottle to the priest. Father Michael takes a few big swigs and passes the bottle back to Rabbi Bloom who puts the cork back in and hands it back to the priest. Father Michael asks, "Aren`t you having any wine?" "No. I think I`ll just wait for the police," says Rabbi Bloom.

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