Moroccan Inspired Red Lentil Vegetable Tagine

A fragrant one-pot meal layered with vegetables, legumes, and warming spice

Yield: 6 servings | Time: 25 minutes active • 55 minutes total | Estimated energy: About 375 calories per serving

INGREDIENTS

• 2 tablespoons extra virgin olive oil

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon smoked paprika

• 1/2 teaspoon cinnamon

• 1/4 teaspoon cayenne, optional

• 1 1/4 cups dry red lentils, rinsed

• 1 medium sweet potato, cut into 3/4 inch pieces

• 3 carrots, sliced

• 1 can no salt added chickpeas, rinsed

• 1 can no salt added diced tomatoes

• 4 cups low sodium vegetable broth

• 3 cups chopped spinach

• 1 tablespoon lemon juice

• 1/3 cup chopped cilantro

• 1/4 cup toasted pumpkin seeds

• Sea salt and black pepper to taste

METHOD

1. Warm the olive oil in a wide pot. Cook the onion 6 minutes. Add garlic, cumin, coriander, paprika, cinnamon, and cayenne; stir 30 seconds.

2. Add lentils, sweet potato, carrots, chickpeas, tomatoes, and broth. Bring to a gentle boil.

3. Lower the heat, partially cover, and simmer 25 to 30 minutes, stirring occasionally, until the lentils are creamy and the vegetables are cooked through.

4. Fold in spinach and cook 2 minutes. Add lemon juice, salt, and black pepper to taste.

5. Serve with cilantro and pumpkin seeds. Add a splash of broth when reheating.

FEATURED INGREDIENT BENEFITS

Red lentils and chickpeas contribute plant protein and fiber. Sweet potato and carrots supply carotenoid pigments, and the combination of legumes and vegetables creates a hearty bowl without meat or dairy.

COACH WINONA’S KITCHEN NOTE

Toast the dry spices in the oil before adding liquid. That brief step gives the entire pot more dimension without requiring a long ingredient list.

WISE CHOICES FOR YOUR BODY

A nourishing recipe may still need adjustment for your health plan. Consider allergies, gluten tolerance, blood-sugar needs, kidney concerns, sodium goals, digestive comfort, medications, and the guidance of your qualified healthcare professional or registered dietitian. Ingredient substitutions can change both nutrition and estimated calories.

FROM THE PLANT STRONG TABLE

This recipe appears in The Plant Strong Table, Volume 2, from IndigoKoi Wellness, LLC. Continue the table with “Lemon Dill Chickpea Cakes.”

BLOG KEYWORDS AND TAGS

red lentil vegetable tagine, plant based Moroccan stew, Mediterranean lentil recipe

Estimated calories are based on standard ingredient averages and the stated yield. This recipe offers general culinary education and is not individualized medical or nutrition care.