Recipe: Moroccan Stew

Post By Olivia Martino, Registered Dietitian and Owner, Nourish Northwest

Sick of winter soups and stews yet? I have to be honest, I am getting there, but it’s more so the winter part than the soups part that I am sick of.  The cold, the wet, the cancellations, the early darkness… can it really only be February?  And was I really complaining about this in my last blog post a couple of weeks ago?  It looks like I better adjust my attitude because we have a few more months of this to go! 


To be honest, most days I don’t mind winter but one shift that I get really ready to make is the one towards lighter foods.  During the colder months I find myself eating more meat, carbohydrates and heavier dishes overall.  There is actually a really good reason that starchy vegetables are in season this time of year and that is because our body needs the carbohydrates to produce seratonin.  This is nature’s way of helping us to boost our mood during the season of SAD.

This delicious stew provides plenty of starchy carbohydrates, while not being too heavy.  It is simple to prepare but packed full of anti-inflammatory and flavorful spices.  It is the perfect nourishment for our cold winter days.  If you’re feeling like me, hopefully a warm bowl of this stew will work to uplift your mood!



(Adapted from

Serves 8


1 Tbs extra-virgin olive oil

3 medium carrots, peeled and finely chopped

1 large Vidalia onion, finely chopped

2 garlic cloves, finely chopped

1 tsp ground cumin

2 tsp freshly grated ginger

½ tsp ground coriander

½ tsp ground turmeric

¼ tsp ground cinnamon

1 tsp kosher salt

One 28-ounce can diced or crushed tomatoes

Two 15-ounce cans chickpeas, drained and rinsed or 3 cups cooked chickpeas

1 cup dried red lentils

4 cups low-sodium vegetable broth

Juice of ½ lemon

¼ cup finely chopped cilantro leaves


  1. In a large pot set over medium heat, heat the olive oil. Add the carrots and onion and cook, stirring occasionally, until soft, about 10 minutes. Stir in the garlic, cumin, ginger, coriander, turmeric, cinnamon and salt and cook, stirring often, until the mixture is fragrant, 1½ to 2 minutes.
  2. Add the diced tomatoes and cook, stirring any browned bits up from the bottom of the pot, until the mixture has slightly reduced, 5 to 7 minutes.
  3. Stir in the chickpeas and lentils, add the vegetable broth and bring to a simmer over high heat. Once it comes to a simmer, reduce the heat to medium-low and cook until the lentils are tender, 15 to 20 minutes.
  4. Turn off the heat and stir in the lemon juice and 3 tablespoons cilantro. Serve sprinkled with the remaining 1 tablespoon cilantro.


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