Lentil and Potato Stew
This hearty lentil and potato stew is loaded with vitamins and nutrients. Not only is it healthy, it’s easy on the waistline and the wallet. Brown lentils, sweet carrots and earthy potatoes are the base for this delicious and Moroccan-spiced stew that’s ready in about 40 minutes.
This is a perfect Fall soup or stew. I usually make this after the holidays, when I’ve over-indulged and need to ramp-up my vitamins and nutrients during the colder months.
Lentils don’t require soaking
- You can make this with any type of dried lentils – brown, green or red – and serve it as an entree or side dish
- Adjust the seasonings and heat level to your preference – make it as mild or spicy as you like! The recipe as written has medium heat, but you can control the heat by adjusting the amount of cayenne pepper
- Is this a lentil soup or lentil stew? Adjust the liquid level to your preference. Personally, I prefer a thick lentil stew, but if you want it thinner, that’s easily solved by adding more cups of vegetable broth or chicken broth
- Loaded with potassium – lentils, potatoes and cooked spinach are inherently high in potassium
Ingredients
This is an overview of the ingredients. For exact amounts, see the recipe card at the bottom of the page.
- Dried lentils – I use small brown lentils in this moroccan lentil recipe, but you can use red lentils or green lentils as well
- Onion– diced yellow onion or white onion
- Carrots – 2-3 medium carrots, diced
- Potatoes – I use either russet potatoes or Yukon gold potatoes; Yukon gold potatoes are more waxy than russets, and hold up better in the stew
- Broth – vegetable broth or chicken broth
- Olive oil – just a few tablespoons for sauteing the vegetables
- Spice Mix– allspice (which boosts the warmth of the moroccan flavors), ground cumin, ground coriander, coriander, minced garlic, paprika, turmeric, cayenne pepper
- Seasonings – a pinch of granulated sugar, a little bit of acid from either vinegar or fresh lemon juice, and a dollop of Dijon mustard – these are added after the cooking process and result in a delicious stew
- Greens – add fresh raw spinach, baby spinach or kale to pump up the nutritional value of this dish
- Salt and pepper to taste – black pepper or white pepper (white pepper is stronger than black)
How to make it
This is a pretty straightforward recipe, so there’s no need for a food processor or slow cooker. You’ll need a large pot or Dutch oven.
- Rinse the dry lentils and soak them in water while you dice the vegetables. Lentils don’t require soaking, but I’ve found a quick soak makes this recipe go faster
- In a small mixing bowl, combine the spice mix ingredients
- In a large stockpot on medium heat, saute the onions and carrots in olive oil
- Add the broth, potatoes, garlic, and spice mix ; bring to a rapid boil
- Add in the drained lentils and cook uncovered 25 minutes or so – until the lentils are tender
- Once lentils are tender, add sugar, mustard and vinegar to the lentil stew (if you don’t have vinegar, add a little squeeze of fresh lemon juice)
- Give it a good stir and add in the greens of your choice
- Continue to cook on low for 2-3 minutes; taste for salt and pepper
Serve and enjoy your Moroccan lentil stew with a slice of warm buttered bread
Recipe Tips
- Lentils absorb a lot of liquid, so keep an eye on the lentil stew; you may have to add a little more broth or water
- If you add more liquid, you may need to adjust the spices, as the additional liquid dilutes the flavorings
- Turmeric and cayenne – some people don’t care for turmeric; you can omit it and the stew will still be flavorful. Cayenne adds heat – if you don’t have cayenne, you can add a few red pepper flakes to the spice mix
Storage and reheating
Store in the refrigerator in an airtight container for 3-5 days. Freeze for up to three months. For best results, reheat on the stovetop. The lentil and potato stew may thicken upon storage, so you may have to add a little water.
This lentil and potato stew is a great comfort food for even the coldest days. It’s full of nutrition, relatively inexpensive and good if you’re on a low-calorie diet.
More soup and stew recipes
- Classic Beef Stew
- Irish American Guinness Beef Stew
- New England Clam Chowder
- Seafood Bisque
- Oyster Artichoke Soup
- Italian Egg Rolls
- Flaky French Potato Pie
If you make this recipe, please scroll down and leave a comment. I love to hear from you!
Lentil and Potato Stew
Hearty vegetarian stew featuring lentils, potatoes and carrots with a hint of Moroccan seasonings.
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Yield: 4 servings
Ingredients
- 2 tablespoons olive oil
- 1 cup dried lentils See recipe notes
- 1 cup diced yellow onion , (1 small or ½ a medium)
- 1½ cups diced carrots , (about 2-3 carrots)
- 2 cups diced russet potatoes with skin on See recipe notes
- 1 tablespoon minced garlic See recipe notes
- 4 cups chicken or vegetable stock See recipe notes
- 1 teaspoon granulated sugar See recipe notes
- 1 tablespoon Dijon mustard See recipe notes
- 1 teaspoon distilled white vinegar or fresh lemon juice
- 2 cups raw spinach See recipe notes
- salt and pepper to taste
Spice Mix
- ¼ teaspoon allspice See recipe notes
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon turmeric (optional)
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper (optional) See recipe notes
Instructions
Prep
- 1. Rinse lentils in colander and transfer to a bowl; cover with water and set aside2. Combine the spice mix in a small bowl; set aside3. Dice vegetables and set aside; tear spinach into small pieces; set aside1 cup dried lentils, 1 cup diced yellow onion, 1½ cups diced carrots, 2 cups diced russet potatoes with skin on
Make the Stew
- In a large stockpot on medium heat, heat oil; add onions and cook 5 minutes until translucent and fragrant; add in carrots and garlic and cook another 5 – 7 minutes2 tablespoons olive oil, 1 cup diced yellow onion, 1½ cups diced carrots, 1 tablespoon minced garlic
- Add broth, spice mix and potatoes to the stockpot; bring to rapid boil4 cups chicken or vegetable stock, 2 cups diced russet potatoes with skin on
- Add drained lentils to boiling water, reduce heat to medium low and cook uncovered for 20-25 minutes until lentils are tender1 cup dried lentils
- Once lentils are tender, add sugar, mustard, vinegar and spinach; cook for 3-5 minutes ; taste for salt and pepper, and adjust accordingly1 teaspoon granulated sugar, 1 tablespoon Dijon mustard, 1 teaspoon distilled white vinegar or fresh lemon juice, 2 cups raw spinach, salt and pepper to taste
Notes
Lentils – lentils don’t require soaking, however, if you soak them in water while you’re dicing the vegetables, they cook faster and absorb less liquid.
Potatoes – I leave the skin on the potatoes because the skin has tons of nutrients. You can peel the potatoes if you prefer.
Garlic – I use jarred minced garlic; if you have fresh garlic, use about 3-4 small cloves
Cayenne pepper – just a smidgen provides a little heat; if you don’t care for spicy, omit this ingredient.
Allspice – ground allspice gives this stew a warm flavor. I do not recommend omitting it.
Sugar – just a pinch will do, but if you prefer, you can omit it. It gives a nice balance of flavor to the stew and also helps thicken it.
Dijon mustard-believe it or not, this really makes a big difference in flavor! Just a little bit goes a long way and it is also a thickening agent, like the sugar.
Spinach – you can use any dark leafy green or omit. I do not recommend using turnip or collard greens.
Nutrition Estimate
Serving: 1servingCalories: 345kcalCarbohydrates: 54gProtein: 16gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 96mgPotassium: 1107mgFiber: 19gSugar: 7gVitamin A: 9786IUVitamin C: 18mgCalcium: 104mgIron: 6mg
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