North African chickpea and lentil stew

vegetarian, gluten free, soy free

2 Servings, 690 Calories/Serving

35 – 45 Minutes

The custom spice blend in this one-pot vegetarian stew is inspired by the sweet-savory flavors of Moroccan cooking. Our staff nutritionist, Kaley Todd, loves the complexity of this fiber-rich combination. “Fiber can help promote heart health, maintain stable blood sugar, and is a key to maintaining a healthy weight,” she says.

Ingredients

  • 1½ cups cooked chickpeas
  • 1/3 cup black lentils
  • ½ cup mirepoix (onions - carrots - celery)
  • 1 cup chopped peeled butternut squash
  • North African spice blend (turmeric - za’atar - dried basil - ground ginger - cinnamon)
  • ½ teaspoon Marash chile flakes (optional)
  • Tomato base (tomatoes - tomato paste - fresh garlic - salt)
  • 1 cup vegetable broth
  • 2 ounces Edison Grainery gluten-free quinoa orzo
  • Fresh cilantro
  • 1 lime
  • ¼ cup Greek yogurt
  • ½ teaspoon sumac

Instructions

1

Start the stew

  • In a fine-mesh strainer, rinse the chickpeas and black lentils.
In a large sauce pot over medium heat, warm 2 tablespoons oil until hot but not smoking. Add the mirepoix and butternut squash and cook, stirring occasionally, until tender, 5 to 7 minutes. Stir in the chickpeas, lentils, North African spice blend, and as much Marash chile as you like; season with salt and pepper and cook until fragrant, about 1 minute.
Add the tomato base, vegetable broth, and 2½ cups water; bring to a boil. Reduce to a simmer and cook, stirring occasionally, until the lentils are just tender, 10 to 12 minutes.

2

Finish the stew

Add the orzo to the pot, season with salt, and cook over medium heat, stirring frequently, until the orzo is tender, 12 to 15 minutes. Remove from the heat and season to taste with salt and pepper. Cover and let stand for about 5 minutes before serving. While the stew stands, prepare the garnishes and the yogurt sauce.

3

Prep the garnishes; make the yogurt sauce

  • When the stew is almost done, remove any coarse stems from the cilantro. If desired, coarsely chop the cilantro.
  • Cut the lime into wedges.
In a small bowl, stir together the yogurt and sumac; season to taste with salt and pepper.

4

Serve

Transfer the stew to individual bowls. Top with the yogurt sauce, garnish with the cilantro, and serve with the lime wedges.

Ingredient IQ: Za’atar is both the name of a spice blend and a fresh herb, which tastes a bit like thyme crossed with oregano. The blend has many variations but almost always includes sumac, sesame seeds, dried thyme, dried oregano—and occasionally, dried za’atar.

Nutrition per serving: Calories: 690, Protein: 30 g, Total Fat: 19 g, Monounsaturated Fat: 11 g, Polyunsaturated Fat: 1.5 g, Saturated Fat: 2.5 g, Cholesterol: 0 mg, Carbohydrates 106 g, Fiber: 25 g, Added Sugar: 0 g, Sodium: 1080 mg
Contains: milk

Similar Recipes

Bibimbap with snap peas, carrots, and fried eggs
Vegetarian, Dairy Free, Spicy
Bangkok chicken wings with coconut-pineapple "rice"
Paleo, Gluten Free, Dairy Free
Argentinian chicken with green rice and chimichurri
Paleo Friendly, Gluten Free, Dairy Free