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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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
- 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.
- 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.
- 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.
- 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