May 22, 2013

Moroccan Lentil & Chick Pea Stew. ~ Alethea Copelas

Here in Massachusetts, while the weather is beginning to warm in the daytime, the nights still bring in a bit of a chill.

Before it gets too hot out, I like to dig into my warm and comforting soups.

This soup has a touch of sweetness from dried fruit and is a great meal for vegetarians and meat lovers alike—with the combination of lentils and chick peas, this stew provides protein and fiber.

The lentils are also a great source of folate and iron.

This will make four-six servings:

1 small onion, diced small

2 large carrots, diced small

2 large celery ribs, diced small

1 tsp olive oil

¾ cup green lentils

½ tsp coriander

½ tsp cumin

½ tsp turmeric

½ tsp cinnamon

6 cups vegetable stock

2 cups ground tomatoes

1 cup chick peas (garbanzo beans)

1/3 cup dried apricots, diced small

1/3 cup raisins

Over medium heat, sauté onion, carrots and celery in olive oil in a four quart stock pot for approximately four minutes, or until the onions are translucent. Add spices and cook for one minute more, allowing them to toast and release their oils.

Add vegetable stock and ground tomatoes and bring to a boil over high heat. Add lentils and reduce to a slow boil.

Cook for approximately 30 minutes or until the lentils are cooked to your desired doneness.

Add garbanzo beans, apricots and raisins and cook for three-five minutes until dried fruit has plumped.

Serve with a dollop of plain Greek yogurt if desired.

Stew will thicken as it cools—add more vegetable stock if needed.


Alethea Copelas is the owner of Compass Nutrition, a holistic health coaching practice in Massachusetts that focuses on empowering women to find their personal path to wellness. You can visit her website or follow her on Facebook.





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Ed: Bryonie Wise

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