Moroccan Lentils and Tomatoes

Name: Moroccan Lentils and Tomatoes
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 4 servings
Ingredients: 1 tsp cumin seeds; 1 tsp coriander seeds; 1 tsp mustard seeds; 1 cup onion (chopped); 1 cup carrots (chopped); 5 medium garlic cloves (minced); 2 tbsp ginger (minced); 1 tsp ground turmeric; 14.50 oz organic crushed tomatoes (BPA-free can); ¼ cup organic raisins; 1 ½ cups lentils (dry, brown or green, rinsed well); 4 cups vegetable broth (unsalted, preferably homemade); ¼ tsp salt (optional); ¼ tsp ground black pepper (optional); 2 cups kale (chopped); ¼ cup cilantro (chopped; optional); 2 tbsp raw pumpkin seeds; red pepper flakes (optional to taste)

Nichole Dandrea-Russert, MS, RDN

2 weeks ago

Yields4 ServingsPrep Time20 minsCook Time40 minsTotal Time1 hr

Ingredients

1 tsp cumin seeds

1 tsp coriander seeds

1 tsp mustard seeds

1 cup onion (chopped)

1 cup carrots (chopped)

5 medium garlic cloves (minced)

2 tbsp ginger (minced)

1 tsp ground turmeric

14.50 oz organic crushed tomatoes (BPA-free can)

¼ cup organic raisins

1 ½ cups lentils (dry, brown or green, rinsed well)

4 cups vegetable broth (unsalted, preferably homemade)

¼ tsp salt (optional)

¼ tsp ground black pepper (optional)

2 cups kale (chopped)

¼ cup cilantro (chopped; optional)

2 tbsp raw pumpkin seeds

red pepper flakes (optional to taste)

Directions

Heat a large heavy-bottomed pot over medium heat. Toast the coriander, cumin, and mustard seeds for approximately 1–2 minutes, or until they just start to pop and release their aroma.

Add the onions and carrots. Cook for approximately 3–4 minutes, stirring continuously, or until the onions are soft and translucent. If the onions start to stick to the bottom of the pan, add a tablespoon or two of water or vegetable broth to deglaze the pan.

Stir in the garlic, ginger and turmeric cook for 30–60 seconds.

Add the crushed tomatoes and raisins. Stir will and cook for 60 seconds.

Mix in the lentils and vegetable broth. Bring to a simmer, turn the heat to low, cover and let cook for 40 minutes, or until the lentils are tender.

Stir occasionally to ensure the lentils are not sticking to the bottom of the pot. If needed, add more water or stock until you reach your desired consistency.

Once the lentils are tender, add the salt and pepper, if using, and stir in the kale until wilted.

Divide the lentils and tomatoes between two plates and top with cilantro (if using) and pumpkin seeds.

Top Moroccan Lentils with red pepper flakes, if desired.

Chef’s Notes

Substitutions
Instead of green or brown lentils you can use red, but check on them at the 25–30 minute mark as they might cook more quickly.

Use any leafy green of choice in place of kale.

Instead of whole seeds use ½ teaspoon of cumin powder, coriander powder and mustard powder.

Add more deliciousness and nutrition
Serve alongside a bed of rice or quinoa.

Add chopped purple or red potatoes along with the lentils (you might need to add more water or broth.

Add more veggies of choice like broccoli, cauliflower or okra.

Storage
Store Moroccan Lentils in an airtight container in the refrigerator for up to 5 days.

Nutrition Facts

4 servings

Serving size

483g

Amount per serving
Calories390

% Daily Value *
Total Fat 3g4%
Cholesterol 0mg
Sodium 340mg15%
Total Carbohydrate 74g27%
Protein 23g

Calcium 130mg10%
Iron 7.6mg43%
Potassium 1120mg24%
Vitamin D 0mcg0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.