Moroccan Lentil Stew Recipe with Raisins
Description:
Embrace the vibrant flavors of Africa with this heartwarming Moroccan Lentil Stew Recipe with Raisins. Rich in spices and filled with wholesome winter vegetables, this dish is the perfect comfort food for cooler weather. The slow-cooked combination of lentils, sweet potatoes, and raisins infused with authentic Moroccan spices creates a truly satisfying and aromatic meal. Traditionally prepared by home cooks in Morocco during the winter months, this stew is often paired with quinoa or warm steamed rice for a balanced and nourishing meal. Its blend of spices like cinnamon, turmeric, cumin, and coriander imparts a distinctive flavor profile that transports you straight to the heart of North Africa. Perfect for anyone following a High Protein Vegetarian diet, this dish is packed with plant-based protein and rich in nutrients, offering a great option for those seeking both comfort and nutrition.
Cuisine: African
Course: Main Course
Diet: High Protein Vegetarian
Ingredients for Moroccan Lentil Stew Recipe with Raisins
For Lentil Stew:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 tablespoon |
| Onion (finely chopped) | 1 medium |
| Ginger (grated) | 1/2 teaspoon |
| Celery (diced) | 1 stalk |
| Carrot (Gajjar, diced) | 1 large |
| Sweet Potato (diced) | 1 medium |
| Homemade Tomato Puree | 1 tablespoon |
| Vegetable Stock | 2 cups |
| Lukewarm Water | 1 cup |
| Green Moong Dal (Split, soaked) | 1/2 cup |
| Sultana Raisins (roughly chopped) | 1/4 cup |
| Salt | As needed |
| Lemon Wedges | Few (for garnish) |
| Coriander (Dhania) Leaves | Chopped (for garnish) |
For Moroccan Spice Mix:
| Ingredient | Quantity |
|---|---|
| Cinnamon Stick (Dalchini) | 1/2 inch |
| Paprika Powder | 1/4 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Garlic Powder | 1/4 teaspoon |
| Cumin Seeds (Jeera) | 1/4 teaspoon |
| Cloves (Laung) | 2 whole |
| Coriander Powder (Dhania) | 1/4 teaspoon |
| White Pepper Powder | 1/4 teaspoon |
| Salt | To taste |
Allergen Information:
This Moroccan Lentil Stew Recipe with Raisins is naturally gluten-free and dairy-free, making it suitable for a variety of dietary needs. However, it does contain cumin seeds and cloves, which can cause allergic reactions in rare cases, so be mindful of any allergies to these ingredients. The dish includes raisins, which may cause digestive discomfort in some individuals when consumed in large quantities. As always, it’s important to check for any individual allergens, particularly when preparing the stew for guests with dietary restrictions.
Dietary Preferences:
- High Protein Vegetarian: This stew is a rich source of plant-based protein, thanks to the green moong dal (split lentils), making it an excellent choice for vegetarians and those on plant-based diets.
- Gluten-Free: The recipe does not include any gluten-containing ingredients, making it suitable for those with gluten sensitivities or celiac disease.
- Dairy-Free: The dish is free of dairy, ensuring that those with lactose intolerance can enjoy it without concern.
- Vegan-Friendly: The stew is fully vegan, offering a delicious and hearty meal for those who follow a vegan lifestyle.
- Low Fat: With minimal use of oil and the inclusion of nutritious vegetables and lentils, this recipe is low in fat while still providing satisfying fullness.
Cooking Instructions:
Step 1: Prepare the Moroccan Spice Mix
To start making the Moroccan Lentil Stew with Raisins, it’s essential to prepare the Moroccan spice mix first. In a small bowl, combine the cinnamon stick, paprika powder, turmeric powder, garlic powder, cumin seeds, cloves, coriander powder, white pepper powder, and salt. Blend all the spices together thoroughly and set them aside. You’ll need 1-1/2 teaspoons of this spice mixture for the stew.
Step 2: Sauté the Base Vegetables
Heat 1 tablespoon of extra virgin olive oil in a large pot or pressure cooker over medium heat. Once the oil is hot, add the chopped onions and sauté them until they become translucent, about 3-4 minutes. Add the grated ginger and sauté it until it becomes fragrant, another 2 minutes. Next, stir in the diced celery and carrots, and cook for another 3-4 minutes, allowing the vegetables to soften.
Step 3: Toast the Spices
Add the prepared Moroccan spice mixture to the pot with the sautéed vegetables. Toast the spices gently, stirring constantly, until they become fragrant and release their essential oils, about 2 minutes. This will enhance the depth of flavor in the stew.
Step 4: Add the Tomato Paste and Vegetables
Now, stir in the homemade tomato puree and cook it for a few minutes until it begins to caramelize and thicken. Add the diced sweet potato, and continue cooking for another 5 minutes, allowing the vegetables to soften.
Step 5: Add the Lentils and Liquids
Add the soaked green moong dal (split lentils), vegetable stock, and lukewarm water to the pot. Stir well to combine all the ingredients, ensuring the lentils and vegetables are submerged in the liquid. Season the stew with the required amount of salt, based on your taste preferences.
Step 6: Pressure Cook the Stew
If you’re using a pressure cooker, close the lid and cook the stew over medium heat for 4-5 whistles. After the pressure cooker has cooled down, open the lid carefully. If you’re using a regular pot, cover and simmer the stew for about 25-30 minutes until the lentils and vegetables are tender.
Step 7: Add Raisins and Final Touches
Once the lentils and vegetables are tender, taste the stew and adjust the salt if needed. Add the chopped sultana raisins and stir well to incorporate them into the stew. The raisins will infuse the stew with their sweet, juicy flavor, perfectly complementing the savory spiced vegetables.
Step 8: Garnish and Serve
Garnish the Moroccan Lentil Stew with fresh coriander (dhania) leaves and a few wedges of lemon for a burst of freshness. Serve the stew warm, accompanied by a side of quinoa or steamed rice for a complete, hearty meal.
Conclusion:
This Moroccan Lentil Stew Recipe with Raisins is the perfect fusion of flavors and textures, offering a comforting, nutritious dish that’s sure to satisfy your hunger. With its blend of winter vegetables, green moong dal, and Moroccan spices, it provides a delightful balance of savory and sweet, while being packed with protein and fiber. Whether you serve it with quinoa, couscous, or steamed rice, this stew will bring warmth and depth to any meal. Ideal for a cozy winter dinner or a nourishing lunch, this recipe is sure to become a favorite in your household. Enjoy the rich flavors of Morocco, and let this dish transport you to a world of aromatic spices and wholesome goodness.
