Moroccan sprouted lentil stew

gluten free - sugar free

By Jasmin, creator, author

If you’re craving a warm bowl of comfort this Moroccan sprouted lentil stew is for you. A dish where simple ingredients come together to create great flavours. Non sprouted lentils will work as well.  

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*We do not claim to be profession expert in nutrition. These values are based on online nutrition calculator and are merely a suggested estimation*

Yield: 2 cups. Serving 1/2 cup. Nutritional value 1 serving

  • 66 Kcal
  • Protein: 3 G
  • Carbs: 8.4 G
  • Fat: 2.7

Moroccan sprouted lentil stew

by Jasmin.
Yield: 2 cups. Serving: 1/2 cup, 66 Kcl.
[proteins: 3 G, carbs: 8.4 G, fat: 2.7 G]
Prep Time 8 minutes
30 minutes
Course Main Course, Side Dish
Cuisine moroccan
Servings 4 servings
Calories 66 kcal


  • 1 cup Sprouted brown lentils or pre-soaked regular brown lentils
  • cup Red onions finely chopped 1 small onion
  • ½ cup Grated fresh tomatoes (peeled and de-seeded, substitute with pasta or canned peeled tomatoes) around 2 big fresh tomatoes
  • 2 Tbsp Parsley finely chopped optional
  • 1 tsp Olive oil
  • 1 clove Garlic pressed
  • 1 Tbsp Tomato paste
  • 1 ½ cup Water If using pre-soaked non sprouted brown lentils adjust the water quantity to 2 cups


  • ½ tsp Salt adjust to taste
  • ¼ tsp White pepper
  • 1 tsp Paprika
  • ½ tsp Turmeric
  • ½ tsp Ginger ground
  • ½ tsp Cumin ground
  • ¼ tsp Chilli flakes adjust to taste

To garnish:

  • 1 tsp Green harissa
  • 1 tsp Olive oil
  • Parsley chopped


  • First sauté the garlic, onions in olive oil and all the spices listed above until soft for about 3 to 5 min.
  • Add the sprouted lentils, grated tomatoes, tomato paste and chopped parsley and mix to combine.
  • Stir in the water and bring to a boil on high heat.
  • Cover the pan, lower the heat to a low medium and let cook for 30. The lentils should tender. If the stew haven't reached the desired consistency, allow to cook uncovered for about 8 more min.
  • Garnish with green harissa mixed with olive oil and some chopped parsley.
    Serve warm with freshly baked bread. Bon appétit !
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