Moroccan lentil stew

Prep 10 min
Total 45 min
Makes 4 Servings

Enjoy a taste of Morocco at dinner tonight with a stew that pairs dynamic spices with healthy legumes to create a low-calorie, high-protein meal.

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Ingredients

2 tsp
canola oil
1
medium onion, finely chopped
2 tbsp
Madras curry paste
1 cup
red lentils, rinsed
3 cups
water
796-mL can
diced tomatoes
1/2 tsp
salt
1/4 cup
slivered toasted almonds
1/4 cup
chopped parsley

Instructions

  • HEAT a large saucepan over medium-high. Add canola oil, then the onion. Cook, stirring often, until onion is soft, about 3 min. Add Madras curry paste, red lentils and water. Bring to a boil. Reduce heat to medium-low. Simmer, partially covered, until lentils are tender and have absorbed all the liquid, about 30 min.
  • ADD diced tomatoes to lentils along with salt. Gently boil, uncovered, until stew reduces slightly, 5 to 10 min. Garnish with slivered almonds and parsley.

Nutrition

Calories 294
Protein 16 g
Carbohydrates 37 g
Fat 11 g
Fibre 9 g
Sodium 539 mg
Excellent source of Iron
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Chatelaine Quickies: Moroccan Lentil Stew

Wine Pairings

Wine Chapoutier Belleruche Blanc Cotes-du-Rhone France

Red lentil curry
Pair it with: A right-on Rhône.

A slam dunk when it comes to earthy Moroccan spicing, this organic blend of grenache blanc, clairette and bourboulenc has a complex profile of orchard blossom, Golden Delicious apple and ripened quince.

Our pick: Chapoutier Belleruche Blanc Côtes-du-Rhône, France, $15.

Issue: March 2014

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Photo credit: Moroccan lentil stew recipe Photo, Roberto Caruso and Sian Richards

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