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Dinner

Moroccan Red Lentil Stew with Parsnip Fries

Tomatoes and an array of fragrant spices commingle with lentils and chickpeas for a satisfying bowl of comfort. Save some for tomorrow’s lunch – it’s even better the next day!

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None
Brandon Barré
Servings
8
Prep Time
25 min
Cook Time
20 min
Duration
45 min

Ingredients

  • 1 tbsp olive oil
  • 2 carrots, thinly sliced
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 1 tsp ground turmeric
  • 1/4 tsp ground cayenne pepper
  • 1/4 tsp ground cinnamon
  • Sea salt and fresh ground black pepper, to taste
  • 1 28-oz BPA-free can unsalted diced tomatoes
  • 2 cups low-sodium vegetable broth
  • 2 cups peeled, seeded and cubed butternut squash (about 1/2 lb)
  • 2 cups dry red lentils (TRY: Bob’s Red Mill Red Lentils)
  • 1 cup cooked or BPA-free canned chickpeas
  • 2 tbsp fresh lemon juice
  • 1/4 cup chopped fresh flat-leaf parsley leaves

Parsnip fries

  • 8 parsnips (about 3 lb), trimmed and peeled
  • 1 tbsp olive oil
  • 1 tsp ground coriander
  • Sea salt and fresh ground black pepper, to taste
  • 1 tbsp chopped fresh flat-leaf parsley leaves
  • 1 tsp finely grated lemon zest

Preparation

  1. Prepare Parsnip Fries: Preheat oven to 450°F. Cut parsnips in half crosswise. Halve (or quarter thick parts) lengthwise to make fries of roughly the same size.
  2. In a large bowl, toss parsnips with 1 tbsp oil, coriander, salt and pepper. Spread parsnips on a large, rimmed parchment lined baking sheet. Bake, tossing once or twice, until golden brown and tender, about 30 minutes.
  3. Meanwhile, in a Dutch oven on medium-high, heat 1 tbsp oil; add carrots, onion and garlic and cook, stirring occasionally, until softened, about 6 minutes. Add cumin, ginger, turmeric, cayenne, cinnamon, salt and pepper; cook, stirring, for 1 minute.
  4. Stir in tomatoes, broth, squash, lentils and chickpeas; bring to a boil. Reduce heat, cover and simmer until lentils and squash are tender, 10 to 15 minutes. Stir in lemon juice and 1/4 cup parsley; simmer for 1 minute. Toss fries with 1 tbsp parsley and lemon zest. Serve with stew.

Nutrition Information

  • Serving Size 1 1/4 cups stew and 3/4 cup fries
  • Calories 393
  • Carbohydrate Content 73 g
  • Cholesterol Content 0 mg
  • Fat Content 6 g
  • Fiber Content 17 g
  • Protein Content 17 g
  • Saturated Fat Content 1 g
  • Sodium Content 111 mg
  • Sugar Content 13 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g