Recipe: Moroccan Lentil Stew With Raisins

Surprising ingredients create blend of flavors
moroccan lentil soup

This hearty, flavorful Moroccan-inspired stew will delight your taste buds. Enjoy the blend of cinnamon and cumin and the sweet, surprising pop of raisins. You won’t even notice that it’s low in fat and high in dietary fiber.

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1 Tbs. olive oil
1 cup chopped onion
3 cloves garlic, minced (1 Tbs.)
1 28-oz. can crushed tomatoes
36 oz. low salt lentil soup
1 15-oz. can chickpeas, rinsed and drained
½ cup raisins or dried currants
2 tsp. ground cinnamon, or more to taste
1 ½ tsp. ground cumin
¼ tsp. red pepper flakes, or to taste
6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional


  1. Heat oil in medium saucepan or Dutch oven over medium heat.
  2. Add the onion and sauté 3 minutes, or until softened and translucent.
  3. Add garlic and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.
  4. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin and red pepper flakes. Season with salt and pepper if desired.
  5. Bring stew to a simmer over medium-high heat, stirring occasionally.
  6. Reduce heat to medium-low, and simmer, uncovered, 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking. Garnish each serving with 1 Tbs. yogurt, if using.

Nutrition information

Makes six servings.

Nutrition information (per 1-cup serving)

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Calories 263
Total Fat 4g
Saturated fat 1g
Dietary Fiber 13g
Sugars 11g
Protein 11g

This recipe originally appeared at

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