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Moroccan Bean Stew

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< 1 min read
Summary

There's something about the warmth and complexity of the spices and seasonings in Moroccan cuisine that really makes it special. special. This stew offers a heaping serving of black beans, chickpeas, and lentils, along with yellow-fleshed sweet potatoes that simmer in a fragrant, intoxicating broth infused with cinnamon, cumin, coriander, ginger, fennel, and garlic. This soup is bursting with both flavor and nutrition — enjoy it often!

Yields4 ServingsPrep Time25 minsCook Time35 minsTotal Time1 hr

Ingredients

 2 tbsp water (+1 Tbsp as needed, for sauté)
 1 tsp cumin seeds
 ¾ tsp ground cumin
 1 ½ tsp ground cinnamon
 1 tsp ground coriander
 ½ tsp ground turmeric
 ½ tsp fennel seeds
 1 tsp dried basil
 ¾ tsp salt (optional)
 ground black pepper (optional, to taste)
 1 ½ cups onion, diced
 3 medium-large garlic cloves, minced or grated (+1 more if desired)
 3 cups sweet potato (+1/2 cup if desired. Bite-sized cubes, peeling optional)
 1 ¾ cups black beans (home-cooked or BPA-free canned, rinsed and drained)
 1 ¾ cups chickpeas (home-cooked or BPA-free canned, rinsed and drained)
 1 cup red lentils (dry, rinsed very well and drained)
 3 ½ cups water
 1 ½ tbsp ginger, freshly grated

Directions

1

In a large pot over medium heat, add the water with the spices and salt.

2

Cook for a couple of minutes, and then add the onion, garlic, and sweet potato.

3

Stir through, cover, and cook for about 7–8 minutes, stirring occasionally, until the onions have started to soften.

4

Add all remaining ingredients except ginger, and increase heat to high to bring to boil.

5

Once at a boil, reduce heat to medium-low, cover, and cook for 20–25 minutes, until lentils are fully dissolved.

6

Add fresh ginger, stir through, and serve.

Chef's Notes

Greens Boost
A great way to boost your intake of greens? Add them to stews, just long enough to wilt before serving. For this soup, spinach is a great option.

Serving Suggestions
This soup is spectacular straight up. For a more substantial meal, serve over cooked organic rice or millet, or paired with a hearty, organic whole-grain bread.

Freezing
This soup refrigerates and freezes well. After freezing, the sweet potatoes will become softer and break down some with thawing — that’s the only difference.

Recipe from Let Them Eat Vegan by Dreena Burton adapted for WHOLE Life Club (WLC)

Ingredients

 2 tbsp water (+1 Tbsp as needed, for sauté)
 1 tsp cumin seeds
 ¾ tsp ground cumin
 1 ½ tsp ground cinnamon
 1 tsp ground coriander
 ½ tsp ground turmeric
 ½ tsp fennel seeds
 1 tsp dried basil
 ¾ tsp salt (optional)
 ground black pepper (optional, to taste)
 1 ½ cups onion, diced
 3 medium-large garlic cloves, minced or grated (+1 more if desired)
 3 cups sweet potato (+1/2 cup if desired. Bite-sized cubes, peeling optional)
 1 ¾ cups black beans (home-cooked or BPA-free canned, rinsed and drained)
 1 ¾ cups chickpeas (home-cooked or BPA-free canned, rinsed and drained)
 1 cup red lentils (dry, rinsed very well and drained)
 3 ½ cups water
 1 ½ tbsp ginger, freshly grated

Directions

1

In a large pot over medium heat, add the water with the spices and salt.

2

Cook for a couple of minutes, and then add the onion, garlic, and sweet potato.

3

Stir through, cover, and cook for about 7–8 minutes, stirring occasionally, until the onions have started to soften.

4

Add all remaining ingredients except ginger, and increase heat to high to bring to boil.

5

Once at a boil, reduce heat to medium-low, cover, and cook for 20–25 minutes, until lentils are fully dissolved.

6

Add fresh ginger, stir through, and serve.

Moroccan Bean Stew