Lentil and Potato Stew

This hearty lentil and potato stew is loaded with vitamins and nutrients. Simple ingredients – brown lentils, sweet carrots and earthy potatoes- are the base for this delicious and Moroccan-spiced stew.

Lentil and Potato stew in Dutch oven with serving spoon.

​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. 

  • 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

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)

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

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 add more of 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

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.

Lentil and potato stew in Dutch oven with serving spoon.

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.

If you make this recipe, please scroll down and leave a comment. I love to hear from you!

Lentil and potato stew in Dutch oven with serving spoon.

Lentil and Potato Stew

Hearty vegetarian stew featuring lentils, potatoes and carrots with a hint of Moroccan seasonings.
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Course: Entree
Cuisine: American, Moroccan
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Yield: 4 servings
Author: Anecia Hero

Ingredients 

  • 2 tablespoons olive oil
  • 1 cup dried lentils See recipe notes
  • 1 cup diced yellow onion , (1 small or ½ a medium)
  • 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 aside
    2. Combine the spice mix in a small bowl; set aside
    3. Dice vegetables and set aside; tear spinach into small pieces; set aside
    1 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 minutes
    2 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 boil
    4 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 tender
    1 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 accordingly
    1 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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