Simple ingredients and texture rich with mouth-watering flavors; Moroccan Lentil Chickpea Stew comes together in about 45 minutes. With a dollop of coconut cream, a sprinkle of cilantro and flatbread, dinner is ready! vegan or vegetarian + gluten free
Signs of spring are making a showing yet we had our first snowfall of the year this week. It seems this time of year in years past, I’m out covering the iris and tulips pushing through the ground in an effort to prevent any damage that may occur from freezing temperatures. I hope they’re okay…
As much as I look forward to spring, I’m not one to rush away the coldest days of the year. There’s still much to relish in. Especially in the calm and serenity snowfall seems to bring with it.
Besides, I’m not ready to come out of hibernation just yet.
Stew is a most comforting meal during the coldest days. There’s nothing quite like preparing a simple meal, then warming up to with family at the end of the day.
Moroccan Lentil Chickpea Stew is texture rich with warm, earthy flavors. It’s simple to pull together, and in one pot to help make cleanup a breeze. I usually pair it with a simple salad and flatbread, but it’s hearty enough all on its own.
The flavors are even better the next day for lunch, or leftovers and it can just as easily be frozen if meal prep is on your agenda.
A Few Recipe Notes:
- Moroccan Lentil Chickpea Stew is even better the next day making it suitable for meal prep. It can also be frozen for several weeks. Freeze in jars or individual containers (for lunches) and thaw overnight in the fridge.
- For a thinner stew, add a 1/2 C of additional vegetable broth after adding the chickpeas towards the end of cooking.
- Serve with a dollop of full fat coconut milk, either from an unshaken can with fat skimmed off the top or simply a few tablespoons of coconut milk, or whole milk yogurt.
- Flatbread makes a sumptuous vehicle for scooping up this rich stew.
Moroccan Lentil Chickpea Stew
Simple ingredients and texture rich with mouth-watering flavors; Moroccan Lentil Chickpea Stew comes together in about 45 minutes. With a dollop of coconut cream, a sprinkle of cilantro and flatbread, dinner is ready! Freezer friendly. vegan or vegetarian + gluten free
Ingredients
- 1 Tbs Coconut Oil
- 1 C (125g) Yellow Onion medium dice
- 1 3/4 tsp Cinnamon ground
- 3/4 tsp Cumin ground
- 1 1/4 tsp Corriander ground
- 1/2 tsp Red Pepper Flakes bump it up to 3/4 tsp for extra heat
- 1 1/2 tsp Fine Sea Salt
- 1 1/2 tsp Garlic Cloves microplaned (about 3 medium cloves)
- 2 C (475g) Vegetable Broth + more for a soupier stew
- 2 C (475g) Water
- 1, 28 oz (800g) Can of Crushed Tomatoes
- 2 C (235g) Carrots Sliced in thin coins
- 1 C (224g) Dry, Uncooked French Lentils
- 1 1/2 C (248g) Cooked Chickpeas drained (one 15oz can)
- 1 Lemon
- Full Fat Coconut Milk (the canned variety) or Whole Milk Yogurt for Serving
Instructions
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In a large Dutch oven, add the coconut oil and heat until shimmering. Add the onions and saute for 10 minutes on medium-low. A little charring is okay.
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Stir in the cinnamon, cumin, coriander, red pepper flakes and sea salt. Add the garlic. Stir until fragrant, about 2 minutes.
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Pour in the broth, water, tomatoes, carrots, and lentils. Stir. Bring to a simmer, then turn to medium low and simmer for 25 minutes. The stew will thicken as it cooks. Add the chickpeas and simmer for another 10 minutes or until the lentils are tender and chickpeas are cooked through. If a thinner stew is desired add more vegetable broth 1/2 C at a time. Remove from heat and squeeze 1/2 a lemon over the stew. Stir. Taste for salt adjustment.
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Ladle into soup bowls then garnish with coconut cream, or yogurt and cilantro. For the coconut cream, open and scoop out the soft layer of fat on the top to dollop on the stew. Otherwise, a few scoops of rich coconut milk can be spooned over top. Serve with lemon wedges, coconut milk or a generous scoop of yogurt, and cilantro.
Recipe Notes
Moroccan Lentil Chickpea Stew freezes with ease. Store in a lidded container or containers for up to two weeks. Thaw overnight in the refrigerator.
I absolutely love this stew served with Naan or Flatbread.
I made this tonight and it was delightful. The spices are wonderful. Couple of changes I made:
-left out the salt and used no/low salt tomatoes, garbanzo, and veggie stock. The other spices are so flavorful, you didn’t miss it.
-I had so,e baby potatoes I wanted to use, so I I quartered them and added. Added another great texture.
-finished off with Greek yogurt instead of coconut milk.
Loved it and will make this repeatedly.
Potatoes sound amazing in this August! Thank you for coming back, leaving a note and sharing your tips! So happy to read!
Made it yesterday and absolutely loved it. Right after I’d finished the late lunch, I unexpectedly got invited to some posh work-related party I absolutely had to go to. Lentils are not the food you eat when you’re supposed to go out, right, my stomach was so full, but I enjoyed the meal so much that I never regretted for one second. :) Not only did I survived the party, but I talked about it there (imagine sharing a lentil recipe over a glass of champagne), and today one of the ladies phoned me to thank me for the recipe – she’s already given it a try. So, thanks. I’ll be making this again very soon.
Haha! What a story, Vesna and thank you for coming back and leaving a note! So happy you enjoyed the stew and thank you SO much for sharing the recipe over a glass of champagne! I mean, it must be good, right?
Any suggestions on making this with uncooked chickpeas in an instant pot? I’m afraid if I cook the amount of time chickpeas tend to require, everything else will turn to mush, but fresh cooked chickpeas are delicious! Can’t wait to try this recipe, either way :)
Hi Naomi! I’ve never used an Instant Pot, so unfortunately I’m unable to suggest how to cook them in such a way. I’m sorry I can’t help here.
This was a great Sunday dinner dish for the vegetarian portion of our family, along with homemade flatbread and a salad with pumpkin maple vinaigrette. I used beluga lentils because that’s what I had on hand and cooked it for longer than specified so it was good and thick. Thanks for a wonderful recipe!
Hello Vivian! Thank you so much for your note. Happy to hear it was well received and with homemade flatbread…. yummmm!!!
This sounds amazing! I just have a few questions, are the lentils cooked or uncooked? If I was using canned lentils how would you accommodate the recipe? Less liquid?
Thank you!
Hi Bethany! Thank you for your note. I updated the recipe about the lentils. They are dry, and uncooked. If you want to use already cooked lentils, less liquid would be appropriate. Perhaps reducing it by two cups … (I’m guessing here). Add the lentils when you add the chickpeas and maybe reduce the cook time prior to adding the lentils and chickpeas by about 10 minutes. I hope this helps and you enjoy the recipe, Bethany!
I thought this dish was absolutely delicious and so did my husband and daughter. I love incorporating more vegetarian dishes in our weekly meal rotation with ingredients like lentils and chickpeas and this was perfect. I doubled the recipe so we would have leftovers. The only changes made was using grapeseed instead of coconut oil, adding less salt then called for since you can always adjust later, and topping with sour cream. Definitely squeeze lemon before serving, it really adds to the flavor.
Hi Diane! Thank you for coming back and leaving a note! So happy to read it. Sour cream on top sounds scrumptious and yes to a double batch!
I don’t normally post comments but I had to post one for this recipe. Just made it tonight and it was DELICIOUS! I didn’t have French lentils so I skipped that. Also didn’t have canned tomatoes so I used fresh roma tomatoes and added tomato paste. Thank you so much for sharing this amazing recipe.
Heyy HB! Thank you so much for your note… fabulous subs, BTW. So happy you enjoyed the recipe. It’s on my cooler days rotation… always!
Moroccan lentil chickpea stew is very good for health, I will learn to cook it thanks for sharing the formula
I hope you enjoy it!
This is delicious!I decided to make this as the weather turned cloudy and cold this weekend. Perfect dish for a cold afternoon. I used lime instead of lemon and poured this stew over an ancient grain mix from Costco. I found myself going back for more after my first bowl. Thanks for this wonderful recipe!
Made this dish on Thursday and just had it today (Easter Sunday) with a dollop of sour cream, fresh coriander and lemon juice plus a little couscous it was so tasty. Definitely a lot more flavourful making it a few days before. Will certainly be having this again. Thank you so much Traci
Sour cream, fresh coriander and lemon juice FTW! Thank you for your note, Sue. A little couscous is perfection!
Dear Traci, made it last Sunday, turned out absolutely beautiful and my friends loved it, too. I was very sceptical about the amount of cinnamon as it seemed too much for my taste but it complemented the dish greatly. Thank you!
Hi Ksenia! Isn’t the cinnamon surprising? I am so happy to read your note and that you gave it a go! Thank you!!
Traci! I love love love your recipes. It is so difficult to find nutritious and also tasty vegetarian dishes. Your recipes always have surprising and exciting flavor combinations, and wonderful textures. I made your black bean burger before and based on that recipe, I had high hopes for this soup. I have to admit, I was a little skeptical at first because of the simplicity of the recipe, but I was not disappointed! The flavors just made me melt! Thank you so much for sharing!
Hi Ande! Thank you for your note and kind words. I find spices to be a most important ingredient in cooking, so I’m always looking for new ways to enjoy them. I’m so happy you’re making from the blog! That burger…. we love it too!
This stew looks so warming and comforting Traci! The spices in it sound delicious too!
Thank you Jess! I hope you enjoy the recipe!
I often marvel at the ways the weather dictates our moods and eating. First snowfall! Probably not the greatest timing, but can be such a beautiful thing if we let it. Love this protein packed stew, with so many colors and flavors. The splash of coconut milk at the end makes it look completely irresistible!
Oh Emily! Indeed, the weather really influences mood.. perhaps that’s why as food bloggers, we refer to it frequently because just like mood it impacts our food choices as well. OMGeee the splash of coconut milk is everything! xo
Yum Traci!! I’m going to make this tonight! Oh I can’t wait. I even have all these ingredients in my RV so I’m super excited since I’m very far from a grocery store in the middle of the desert. It’s a little cold here too so this will warm me up just right.
Hey Amber! I can’t wait to hear how you like it.. and did you whip it up in your instant pot? You’ll be able to eat on it for dayyys! xo
Traci I love it and I did make it in my Instant Pot and set for 12 minutes on high pressure. The flavor takes me away and I love the aroma. It’s one of my favorite combos with these spices and flavors. Thanks for the recipe. You know I love the ones that are easier for me in the RV. :)
i made this tonight and it was the perfect dinner on a snowy and chilly february evening. the spices were perfect and warming, the stew hearty, and my tummy happy. i served it over basmati rice topped with avocado slices (because i’m pretty sure i put avocado slices on everything ;) it would also be wonderful with roasted potato wedges or baked sweet potato. thanks for another delicious recipe, traci!
Hooray Kristin! So happy to hear you gave it a go and have a happy tummy! I love how you served it over basmati rice and avocado (I’m with you on the avocado!). I’m going to take your and Caroline’s (below) advice and whip up some sweet potato wedges with this saucy soup! SO happy you enjoyed it and for your note too! <3
Hi Traci,
Just wanted to let you know how much my family enjoyed this!! Made it for my mom’s birthday tonight. I served it over roasted sweet potato wedges- so good!! Your kabocha chili recipe is next on the list. Thanks so much!
I loved reading this, Caroline! You made it for your Mom’s birthday… thank you for allowing Vanilla And Bean to be a part of your celebration! I’m SO happy y’all enjoyed it and I am completely going to serve this with sweet potato wedges next time I make it! SO YUM! You know, I just roasted my last kabocha squash from the larder… I’ve stockpiled it in my freezer and I think I’ll be whippin up that chili again soon! I hope you enjoy it and thank you for your note!
Such a beautifully vibrant stew, I love these flavors!
Thank you Laura! xo
Hello Traci. I’ve been following your blog for awhile now. Thanks for your yummy recipes. A question please – I’ve had a really hard time getting my husband to like legumes (it’s a texture thing for him) and I’m wondering if you think it might work to run a stick blender through this to break up the chickpeas a bit? Or would that totally ruin it and turn the lentils to mush? Thanks!
Hi Colleen! Thank you for your note and kind words :D Oh we must find a way to help your hubs enjoy legumes. For this recipe, you can easily use a stick blender to puree the ingredients. If you like, you can try transferring 1/2 the soup to a blender too, and then return it to the soup pot or just blend them all up for an ultra creamy soup! Here’s another soup, similar to this one, I blend half (for your reference): https://vanillaandbean.com/coconut-curried-french-lentil-soup/ I hope you and your husband enjoy the recipe, Colleen!
I’m not crazy about cinnamon in soups, however I really love chickpeas so I thought I would give this one a try. The cinnamon perfectly complemented the other spice in this delicious stew.. I’m on Whidbey Island as well and still loving the cold days and the bit of snow that we have had. I just finished with a nice steaming serving, however I had to go back for 1 more scoop because it was just so good….. Thank’s for sharing all of your wonderful recipes Traci~Cheers!< Denise
Yayyy! SO happy you gave it a go, Denise! Sometime a combination of certain ingredients are so surprising. I just love the cinnamon in this. Hooray for seconds and thank you for your kind words (can you believe… I just picked up some carrots from Prairie Bottom Farm?! )
We FINALLY got some cooler weather here in LA – down in the low 40s at night – so I’ve been looking for a warm comforting stew and this is it! Can’t wait to try this. Love those carrots – what a gorgeous color!
Thank goodness, Geraldine! It’s about time! I was beginning to wonder if you’d see winter this year! I hope you enjoy it (and it makes such great leftovers too!)! xo
Dear Traci, this looks so good! I love the combination of flavours and the pictures. Seems to be the perfect dish to provide protein for my vegetarian son who loves chickpeas as well. We just returned from a week of skiing in Bavaria- it was freezing, down to 4°F and it will be colder for the next days. Greetings! Christine
Hi Christine! Thank you for your note… I hope your son (and you too!) enjoy it. I think chickpeas are such a universal food… I’ve not met anyone who doesn’t looove them! Stay warm my dear!
This is such a beautiful stew my friend! I love the flavors and colors. Heart warming stew and I agree, I do not mind the cold for a bit longer and enjoy the warm foods. I will be making this soon!
Thank you Amisha! I hope you and your’s love it with fresh Naan (I’m thinking Roti would be soooo good too!)
This looks incredible Traci, love it!
Hiii Hi! Kevin! Thank you so much!
I am with you – not quite ready to leave hibernation yet! The quiet of winter is the balance to work at school. Traci, these photos are beautiful!!! The flavors here sound wonderful and cozy. Can’t wait to make this! Have a great weekend! xoxo
Thank you for your encouragement, Tessa. And I’m with you on hibernation… indeed a good balance to a demanding work life. I hope you two enjoy the recipe! xo
Perfect timing Traci as I just returned from Morocco a few days ago! I love to celebrate travels with friends by hosting a celebratory dinner…this dish will be on the menu!
Thank you!
Oh how fun, Heide! Perfect timing then. And your hosting a celebratory dinner sounds like a fabulous way to reflect on such a trip! Enjoy my dear!
I love lentil soup like this and especially when you added those gorgeous red carrots! I am ready to be out of hibernation! Bring on Spring!
LOL – bring on Spring! I know, so many people who are ready too. Thank you, Karen!
This looks like just the thing I need after this chilly winter season! My husband is just now getting around to loving lentils as much as I do, so I can’t wait to make this for dinner next week!
Hooray for lentils, Abby! They’re just so hearty, I don’t know how anyone wouldn’t love them! lol – but Rob too… he took a while to warm up to them too, but now he loves them! I hope you two enjoy this cozy stew, Abby!
We’ve had a few spring teasers lately here in the Northeast and I was just out fretting over my irises that were pushing up way too early as well. But they somehow know how to shut down when the long, cold days of winter return. My pussy willows are halfway opened and I love watching their progress in anticipation of the sun’s warmth. In lieu of that I can definitely cozy up to a bowl of this stew with such beautiful colors not unlike the sunsets I’ve been seeing lately. Stay warm, Traci!
Hi Jean… oh what a relief. So happy to hear about the irises… I’ve never let them go like this. The serviceberry’s too, they are ready to bust! So much anticipation! And the sunsets… I love your analogy <3
What a lovely, hearty stew! Especially those gorgeous colored carrots! We’ve had hints of Spring here and there, but damn, it’s definitely still Winter here and probably will be for a couple more months. Our Spring always seems to be late! So bring on the cozy dishes!
Indeed, you know, we’re late too on Spring. So we’ll be in the grips of winter for at least a few more months I’m sure. Cozy will continue! xo