↑
  • ABOUT
  • RECIPES
  • LIFESTYLE
    • Career
    • Home Living
    • Nutrition
    • Pets
    • Pregnancy + Motherhood
    • Skin Care
    • Travel
  • SAFER SKINCARE
  • CONTACT

What Great Grandma Ate

because the food you love should love you back!

Don't miss the latest Recipes, tips and more!

Thanks! Keep an eye on your inbox for updates.

What Great Grandma Ate / Recipes / Moroccan Lentil Stew with Dates

Moroccan Lentil Stew with Dates

Last Updated on January 23, 2023 by Jean Choi Leave a Comment

EF
NF
P
V
28 shares
  • Share
  • Tweet
  • Yummly
Jump to Recipe Print Recipe

Grab a copy of my cookbook, Korean Paleo: 80 Bold-Flavored, Gluten- and Grain-Free Recipes!

Delicious, healthy, and filling Moroccan lentil stew packed with veggies and spices! It’s lightly sweetened with Medjool dates for an amazing combination of flavors that comes together quickly. It’s gluten free, dairy free, and vegan-friendly!

This is a sponsored post written by me on behalf of Natural Delights®. All opinions are 100% mine.
holding a bowl of Moroccan lentil stew in hands

I’m a huge fan of lentil stew, because it’s filling, loaded with protein, and just so comforting. As the weather gets cooler, I’m always looking for warm and cozy soup dishes to make, and this recipe is all done in one pot, so easy, and just extremely flavorful.

Moroccan Lentil Stew Recipe

I love how this Moroccan lentil stew comes together quickly with healthy and delicious ingredients that taste fantastic. A wonderful combination of spices really pulls the flavors together, and the hint of cinnamon really adds a warming touch to the dish. There’s nothing better on the coldest day, and this stew is gluten free, dairy free, and vegan-friendly as well!

Ingredient Notes

For a full list of ingredients, jump to the recipe card below.

list of ingredients of vegan lentil stew

Dry Lentils: I used green lentils but you can use any type of lentils for this Moroccan lentil stew.

Veggies: Chopped onion, carrot, celery, and garlic.

Spices: The warm combination of spices is what gives this stew that distinct earthy Moroccan flavor. You’ll need cinnamon, cumin, coriander, and red pepper flakes.

Vegetable Broth: If you aren’t vegetarian or vegan, you can even use chicken broth or bone broth.

Crushed Tomatoes: You’ll just need a can of 28 oz crushed tomatoes.

Natural Delights® Organic Pitted Medjool Dates: I just love the natural sweetness that these Medjool dates add to the stew, and they are healthy as well rich in nutrients like selenium, magnesium, calcium, and potassium. Natural Delights is the only brand I purchase if available, because they are always high quality with the most amazing flavor. I love that their Medjool dates are glyphosate-free and I so appreciate their commitment to sustainability in every step of their manufacturing process.

Lemon Juice: The lemon juice adds a hint of brightness to the stew so make sure not to skip out on it.

Recipe Step by Step

step-by-step photos of this recipe
  1. Heat olive oil in a large Dutch oven or stock pot over medium heat. Add onion, celery, and carrot, and sauté for 3 minutes.
  2. Add the spices, and stir for 1 minute until fragrant.
  3. Pour in dry lentils with crushed tomatoes, vegetable stock, and water. Increase the heat to medium high heat to bring to a boil, then turn down the heat to medium low to simmer for 30 minutes until the lentils are tender and the stew is thickened to your liking. Add more vegetable stock if you want a thinner consistency.
  4. Add Medjool dates and simmer for 1 more minute until softened.
  5. Remove from heat and squeeze in lemon juice. Taste to add more salt, if needed.
  6. Serve garnished with coconut milk or yogurt, and/or fresh cilantro.
Moroccan lentil stew in a large pot being stirred by a wooden spoon

Tips & Tricks

Storage: This Moroccan lentil soup is delicious to serve as leftovers, and the flavors actually improve while they sit. Store in the refrigerator for up to 4 days in an airtight container.

Freezing: This stew freezes beautifully. You can freeze in freezer-safe airtight containers for up to 4 months.

Swaps: If you can’t find Medjool dates, you can substitute with raisins instead. Also, feel free to experiment by adding whatever vegetables you have on hand like sweet potatoes, butternut squash, spinach, or even kale.

close up shot of lentil stew in a bowl topped with yogurt and parsley

You’ll Love These Hearty Stew Recipe…

Easy Instant Pot Beef Stew

Italian Sausage and Pasta Soup

Easy Instant Pot Cabbage Soup with Ground Beef

Swedish Meatball Soup

Moroccan Lentil Stew with Dates

Delicious, healthy, and filling Moroccan lentil stew packed with veggies and spices! It's lightly sweetened with Medjool dates for an amazing combination of flavors that comes together quickly. It's gluten free, dairy free, and vegan-friendly!
Print Pin Rate
Course: Main Course, Soup
Cuisine: Moroccan
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 383kcal

Ingredients

  • 2 tbsp olive oil
  • 1 onion chopped
  • 1 stalk celery chopped
  • 1 carrot chopped
  • 4 garlic cloves minced
  • 2 tsp ground cinnamon
  • 1 tsp sea salt
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/4 tsp red pepper flakes
  • 1 cup dry lentils
  • 28 oz can of crushed tomatoes
  • 2 cups vegetable stock
  • 1 cup water
  • 1/2 cup Natural Delights Medjool Dates chopped
  • 1/2 lemon
  • Coconut milk or dairy free yogurt for garnish
  • Chopped cilantro for garnish

Instructions

  • Heat olive oil in a large Dutch oven or stock pot over medium heat. Add onion, celery, and carrot, and cook stirring for 3 minutes.
  • Add garlic, cinnamon, salt, cumin, coriander, and red pepper flakes, and stir for 1 minute until fragrant.
  • Pour in dry lentils with crushed tomatoes, vegetable stock, and water. Increase the heat to bring to a boil, then turn down the heat to medium low to simmer for 30 minutes until the lentils are cooked and the stew is thickened to your liking. Add more vegetable stock if you want a thinner consistency.
  • Add Medjool dates and simmer for 1 more minute until softened.
  • Remove from heat and squeeze in half of a lemon. Taste to add more salt, if needed.
  • Serve garnished with coconut milk or yogurt, and/or cilantro.
Nutrition Facts
Moroccan Lentil Stew with Dates
Amount Per Serving (1 serving – makes 4)
Calories 383 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 1343mg58%
Potassium 1330mg38%
Carbohydrates 66g22%
Fiber 22g92%
Sugar 25g28%
Protein 17g34%
Vitamin A 3367IU67%
Vitamin C 32mg39%
Calcium 148mg15%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.


28 shares
  • Share
  • Tweet
  • Yummly

By Jean Choi | January 23, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Welcome!

headshot of Jean Choi - blogger of What Great Grandma Ate I’m Jean and I’m a Nutritional Therapist (NTP) living in Southern California with my husband and 2 dog babies. On WGGA, you’ll find simple and easy gluten-, dairy-, and processed sugar-free recipes that focus on quality nutrients, and of course, never sacrifice on taste. I believe that the food you love should love you back, making you feel amazing inside and out. I apologize in advance for my inappropriate jokes and misunderstood sarcasm! More About Jean

Recipe Key

  • 3030 Min or Less
  • AIPAIP
  • EFEgg Free
  • LCLow Carb
  • NFNut Free
  • PPaleo
  • VVegan
  • W3Whole 30

Instant Pot Favorites

The BEST Instant Pot Mashed Potatoes (Paleo, Whole30) + Stove Top Option

Instant Pot Meatballs in Tomato Sauce (Paleo, Whole30)

Instant Pot Butter Chicken served with rice and naan

Instant Pot Butter Chicken (Dairy Free, Whole30, Keto) – Quick & Easy!

Instant Pot Buffalo Chicken Meatballs

Instant Pot Buffalo Chicken Meatballs (Paleo, Whole30, Keto)

Don't miss the latest Recipes, tips and more!

Thanks! Keep an eye on your inbox for updates.

©2023, What Great Grandma Ate. Privacy and Disclosure Policy/ Site by Pixel Me Designs