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North African Lentil Stew

Spices can lose their punch after a long simmer in the slow cooker. This recipe adds some at the beginning and some at the end for maximum flavor.

SERVES:
8
PREP TIME:
10 minutes
COOK TIME:
8 hours and 10 minutes

Ingredients

  • 1 tbsp. paprika
  • 1 1/2 tsp. each: coriander and cumin
  • 3/4 tsp. each: salt and pepper
  • 1/4 plus 1/8 tsp. allspice
  • 2 tsp. olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 8 cups low-sodium vegetable broth or chicken broth, divided
  • 1/4 cup tomato paste
  • 1 lb. dried brown lentils, picked over and rinsed
  • 2 carrots, peeled and chopped
  • 2 cups seeded, peeled and chopped butternut squash
  • 1 medium turnip, peeled and chopped
  • 2 tbsp. lemon juice
  • 1 cup plain yogurt
  • Chopped fresh cilantro
  • TIP: Spices can lose their punch after a long simmer in the slow cooker. This recipe adds some at the beginning and some at the end for maximum flavor.
  • TIP: The stew can be stored in a covered container in the refrigerator up to 4 days or frozen for up to 3 months.

Instructions

  1. Stir together paprika, coriander, cumin, salt, pepper and allspice in small bowl. Set aside.
  2. Heat oil in a large skillet over medium-high heat. Add onion and cook for 5 minutes or until soft, stirring often. Add garlic and 1 1/2 tbsp. of spice mixture and cook for 30 seconds or until fragrant, stirring constantly. Add 1 cup broth and tomato paste and bring to a boil, stirring to scrape up browned bits from bottom of skillet. Transfer to a 4- or 5- quart slow cooker.
  3. Add remaining broth, lentils, carrots, squash and turnip. Cook, covered, on LOW for 8 hours or until lentils are tender.
  4. Stir in lemon juice and remaining spice mixture. Ladle stew evenly into 8 bowls and top evenly with yogurt. Sprinkle with cilantro.

NURTITIONAL INFORMATION:

Per serving (1 1/2 cups): 283 calories, 20 g protein, 3 g total fat (1 g sat., 0 g trans), 47 g carbohydrate, 16 g fiber, 9 g sugar, 4 mg cholesterol, 856 mg sodium, 8 points

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