Easy Moroccan Vegan Dinner (Dump and Simmer) brings together chickpeas, lentils, and colorful vegetables in a rich tomato-spice broth that simmers hands-free for 45 minutes, creating a warming one-pot stew with minimal active cooking.
Chef Rachel created this easy Moroccan vegan dinner — dump and simmer after testing various vegetable tagines and discovering that the “dump everything in and walk away” method actually produces deeper, more melded flavors than constantly stirring.
Easy Moroccan Vegan Dinner (Dump and Simmer)
Ingredients
Equipment
Method
- Heat 1 tablespoon olive oil in large soup pot over medium heat. Add onion, carrots, celery, and garlic. Sauté about 5 minutes until softened and onion is translucent.
- Stir in tomato sauce, 2 cups vegetable broth, and red lentils. Bring to boil over medium-high heat.
- Reduce heat to medium-low, cover, and simmer 20 minutes, stirring occasionally. Lentils will soften and thicken the broth significantly—this is correct!
- Add remaining 2 cups broth, drained chickpeas, turmeric, cumin, paprika, coriander, salt, and pepper. Stir well to combine all spices evenly.
- Cover again and simmer additional 15 minutes over medium-low heat, allowing flavors to meld.
- Turn off heat. Add cherry tomatoes and chopped greens, stirring gently until greens wilt (about 1-2 minutes in residual heat).
- Let stew rest covered for at least 15 minutes before serving to deepen flavors. Taste and adjust seasoning with additional salt and pepper if desired.
- Ladle into bowls. Top with fresh herbs, dollop of yogurt, drizzle of olive oil, and squeeze of lemon. Serve with naan, pita, crusty bread, or over couscous, quinoa, or rice.
Notes
Approximately 243 kcal per serving (6 servings).
Protein
Approximately 11.6 g protein per serving from lentils, chickpeas, and vegetables.
She starts by sautéing aromatics—onions, carrots, celery, and garlic—then adds tomato sauce, vegetable broth, and red lentils before covering and letting everything simmer undisturbed. The lentils naturally thicken the broth into a luscious stew consistency, then chickpeas and Moroccan spices join for a final simmer before fresh greens and tomatoes finish the dish.
These warming Moroccan flavors pair beautifully with favorites like Moroccan Meal Prep Bowls — Sunday Batch Cook and Thai Meal Prep Bowls — Make Ahead for global-inspired meal rotation. Her friend Mery, who loves low-effort cooking, makes this recipe weekly because it delivers restaurant-quality results with almost zero hands-on time once it starts simmering.
Summary
This easy Moroccan vegan dinner — dump and simmer layers red lentils, chickpeas, carrots, celery, and aromatic spices in tomato broth, simmering covered until everything melds into a thick, fragrant stew topped with fresh cherry tomatoes and wilted greens. The beauty lies in its simplicity—once initial vegetables are sautéed, you literally dump in remaining ingredients and walk away while the pot works its magic.
Key elements that make this dump-and-simmer method work:
- Red lentils naturally thicken the broth as they break down during simmering, creating body without flour or cornstarch.
- Moroccan spices — turmeric, cumin, paprika, coriander — infuse everything during the covered simmer for maximum flavor penetration.
- Two-stage simmering — lentils cook first until thick, then chickpeas and spices join for final flavor development.
- Fresh finish — cherry tomatoes and greens added off-heat preserve bright color and texture while letting the stew rest develops deeper flavor.
The recipe serves six generously, making it perfect for family dinners, meal prep, or freezer-friendly batches that reheat beautifully all week.
Equipment
For easy Moroccan vegan dinner — dump and simmer, keep equipment minimal:
- Large soup pot or Dutch oven (5-6 quart capacity).
- Sharp chef’s knife and cutting board for vegetable prep.
- Wooden spoon or silicone spatula for stirring.
- Measuring cups and spoons for spices and liquids.
- Can opener for chickpeas and tomato sauce.
Optional but helpful:
- Ladle for serving into bowls.
- Meal prep containers if making ahead.
Ingredients
For the Base Vegetables
- 1 tablespoon light olive oil (or butter or avocado oil).
- 1 medium yellow onion, diced.
- 2 large carrots, peeled and sliced.
- 2 large celery stalks, chopped.
- 2 teaspoons minced garlic (about 2 cloves).
For the Lentil Base
For the Chickpeas and Spices
- 2 cans (15 oz each) chickpeas (garbanzo beans), drained and rinsed.
- 1 tablespoon ground turmeric.
- 1 tablespoon ground cumin.
- 2 teaspoons ground paprika.
- 2 teaspoons ground coriander.
- 1 teaspoon salt.
- 1 teaspoon ground black pepper.
For the Fresh Finish
Optional Toppings and Serving Suggestions
- Fresh parsley or cilantro, chopped.
- Dollop of Greek yogurt or dairy-free yogurt.
- Extra virgin olive oil drizzle.
- Lemon juice for brightness.
- Naan, pita, or crusty bread for dipping.
- Couscous, quinoa, or rice for serving.
Ingredient notes:
- Red lentils are essential—they cook quickly and break down to thicken broth. Don’t substitute other lentil varieties.
- Low-sodium vegetable broth prevents over-salting since spices and tomato sauce add flavor.
- Moroccan spice blend (ras el hanout) can replace individual spices—use 2-3 tablespoons.
- Fresh greens like spinach or chard wilt beautifully; frozen spinach works in a pinch (thaw and squeeze dry first).
- Cherry tomatoes add fresh brightness; substitute diced canned tomatoes if needed.
Directions
Follow these straightforward steps for perfect easy Moroccan vegan dinner — dump and simmer every time.
Step 1: Sauté the aromatic vegetables
Heat 1 tablespoon olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion, sliced carrots, chopped celery, and minced garlic. Sauté for about 5 minutes, stirring occasionally, until vegetables soften and onion becomes translucent. This initial sauté builds foundational flavor—don’t skip it!
Step 2: Add tomato sauce, broth, and lentils
Pour in the entire can of tomato sauce, 2 cups of vegetable broth (half the total), and 1 cup red lentils. Stir everything together until combined. Bring the mixture to a gentle boil over medium-high heat.
Step 3: Simmer the lentil mixture
Once boiling, reduce heat to medium-low, cover the pot with a lid, and let simmer for 20 minutes. Stir occasionally—maybe once or twice—but mostly leave it alone to do its magic. During this time, red lentils will soften and begin breaking down, naturally thickening the broth into a hearty base. Most of the liquid will absorb into the lentils, creating a thick, almost stew-like consistency. This is exactly what you want!
Step 4: Add chickpeas, remaining broth, and all Moroccan spices
After 20 minutes, stir in the remaining 2 cups vegetable broth, drained chickpeas, turmeric, cumin, paprika, coriander, salt, and black pepper. Mix well until all the spices are distributed evenly throughout the stew. You’ll immediately smell the aromatic Moroccan spices blooming in the heat—incredible!
Step 5: Continue simmering
Cover the pot again and simmer for an additional 15 minutes over medium-low heat. This second simmer allows the chickpeas to warm through completely and gives all those beautiful Moroccan flavors time to meld together into one cohesive, deeply flavored dish. Stir once halfway through if you’d like, but it’s not necessary.
Step 6: Turn off heat and add fresh elements
After the full simmer time, turn off the heat completely. Add quartered cherry tomatoes and roughly chopped fresh greens (spinach or chard) directly into the hot stew. Stir gently until the greens wilt and tomatoes soften slightly from residual heat—this takes just 1-2 minutes. The fresh vegetables maintain their vibrant color and pleasant texture this way, rather than becoming mushy from extended cooking.
Step 7: Let the stew rest
This step is crucial for maximum flavor! Let the easy Moroccan vegan dinner — dump and simmer sit covered for at least 15 minutes before serving. This resting period allows all the flavors to deepen and harmonize. The stew will also thicken slightly more as it sits. Taste and adjust seasoning with additional salt and pepper if needed.
Step 8: Serve and garnish
Ladle the warm stew into bowls. Top each serving with a drizzle of high-quality extra virgin olive oil, fresh chopped parsley or cilantro, and a squeeze of lemon juice if desired. Serve with warm naan, pita, or crusty bread for dipping, or over couscous, quinoa, or rice for a heartier meal. A dollop of Greek yogurt or dairy-free yogurt adds creamy richness that beautifully contrasts the warm spices.
Reheating instructions:
Store leftovers in airtight containers in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium-low heat, stirring occasionally and adding a splash of water or broth if the stew has thickened too much. Microwave individual portions for 2-3 minutes, stirring halfway through, until steaming hot.
Tips and Variations
Customizing Your Easy Moroccan Vegan Dinner
Protein additions (keeping it plant-based):
- Extra chickpeas — use 3 cans instead of 2 for more protein and heartiness.
- White beans — cannellini or great northern beans work beautifully alongside chickpeas.
- Green lentils — add ½ cup alongside red lentils for more texture (they won’t break down).
- Tofu — cube firm tofu and add with chickpeas for extra plant protein.
Vegetable variations:
- Sweet potato or butternut squash — cube small and add with initial sauté for natural sweetness.
- Zucchini — add during final 10 minutes of simmering to prevent mushiness.
- Bell peppers — dice and sauté with onions for extra color and sweetness.
- Cauliflower — small florets added with chickpeas create satisfying texture.
- Dried apricots or raisins — add ½ cup with tomatoes for traditional Moroccan sweet-savory balance.
Spice adjustments:
- Use ras el hanout — this authentic Moroccan spice blend can replace all individual spices. Use 2-3 tablespoons.
- Increase heat — add ¼-½ teaspoon cayenne pepper or red pepper flakes with other spices.
- Add cinnamon — ½-1 teaspoon ground cinnamon enhances the sweet-savory Moroccan profile.
- Fresh ginger — 1 tablespoon grated fresh ginger sautéed with garlic adds warming spice.
- Harissa paste — stir in 1-2 tablespoons for authentic North African heat and flavor.
Grain and serving options:
- Traditional couscous — pearl or regular couscous makes authentic Moroccan serving.
- Fluffy quinoa — provides complete protein and absorbs the flavorful broth beautifully.
- Brown rice — adds nutty flavor and extra fiber.
- Cauliflower rice — keeps it low-carb while maintaining satisfying volume.
- Warm flatbreads — naan, pita, or Moroccan khobz for scooping every drop.
Slow cooker adaptation:
Sauté vegetables on the stovetop as directed in Step 1, then transfer to slow cooker. Add tomato sauce, all the broth, lentils, chickpeas, and all spices. Cover and cook on low for 6-7 hours or high for 3-4 hours. Add cherry tomatoes and greens during the last 15 minutes with lid on to wilt. This method works great for make-ahead dinners!
Instant Pot/pressure cooker method:
Use sauté function for Step 1. Add tomato sauce, all broth, lentils, and spices. Pressure cook on high for 8 minutes, then natural release for 10 minutes. Add chickpeas, cherry tomatoes, and greens, stirring until wilted. Let rest 10 minutes before serving.
Meal prep and freezer tips:
- This stew tastes even better the next day as flavors continue developing.
- Store in airtight containers refrigerated for up to 4 days.
- Freeze in portion-sized containers for up to 3 months.
- Thaw frozen stew in refrigerator overnight before reheating.
- Add fresh greens and cherry tomatoes after reheating for best texture and color.
Nutrition Facts
Estimated nutrition per serving (recipe makes 6 servings).
| Nutrient | Amount |
|---|---|
| Calories | 243 kcal |
| Protein | 11.6 g |
| Carbohydrates | 38.1 g |
| Fiber | 13.2 g |
| Total Fat | 4.7 g |
| Saturated Fat | 1.8 g |
| Cholesterol | 0 mg |
| Sodium | 469 mg |
| Sugar | 7.8 g |
| Vitamin A | 150% DV |
| Vitamin C | 80% DV |
| Iron | 25% DV |
Nutritional Highlights
This easy Moroccan vegan dinner — dump and simmer delivers impressive nutritional benefits with 243 calories, 11.6 grams of plant protein, and a whopping 13.2 grams of fiber per serving. The combination of red lentils and chickpeas provides complete plant-based protein with all essential amino acids, making this a satisfying, muscle-supporting meal for vegetarians and vegans.
The fiber content is extraordinary—over 50% of daily needs in one bowl! This comes from lentils, chickpeas, and vegetables, supporting digestive health, steady blood sugar levels, and long-lasting satiety. You’ll stay full for hours without the post-meal energy crash common with lower-fiber meals.
Moroccan spices contribute more than just flavor. Turmeric contains curcumin, a powerful anti-inflammatory compound studied for its potential health benefits. Cumin aids digestion and may support blood sugar regulation. Coriander provides antioxidants that protect cells from damage. These warming spices have been used in traditional medicine for centuries, adding wellness benefits to every delicious spoonful.
The vitamin A content (150% DV) comes primarily from carrots and sweet potatoes if you add them, supporting eye health, immune function, and skin health. Vitamin C (80% DV) from tomatoes and greens acts as a powerful antioxidant and helps absorb the impressive iron content (25% DV) from lentils and chickpeas.
Dietitian Tips
For higher protein needs: Double the chickpeas or add cubed tofu to boost protein to 18-20 grams per serving. Athletes and very active individuals may want to serve this stew over quinoa (adds 8g protein per cup) or pair with a side of roasted chickpeas for extra plant protein.
For blood sugar management: The combination of high fiber (13.2g), protein (11.6g), and complex carbohydrates creates an exceptionally low glycemic impact. This stew won’t spike blood sugar levels—instead, it provides steady, sustained energy for hours. The cinnamon and turmeric may also support healthy blood sugar metabolism.
For weight management: At just 243 calories per generous serving, this stew delivers incredible volume and satiety without excess calories. The high fiber and protein keep you feeling full and satisfied, making it easier to maintain a healthy weight. For even lower calories, increase non-starchy vegetables like zucchini, cauliflower, and greens.
For heart health: This naturally low-fat (4.7g), cholesterol-free (0mg) recipe supports cardiovascular wellness. The soluble fiber from lentils helps reduce LDL cholesterol. Anti-inflammatory spices and olive oil provide heart-healthy compounds. Using low-sodium broth keeps sodium moderate at 469mg per serving.
For gut health: The impressive fiber content (13.2g) feeds beneficial gut bacteria, supporting a healthy microbiome. The variety of fiber types from different plant sources promotes diverse gut bacteria. Cumin and coriander traditionally aid digestion and reduce bloating.
For meal prep success: This stew exemplifies proper food safety—the dump-and-simmer method cooks everything thoroughly, and cooling properly before refrigerating prevents bacterial growth. The 4-day refrigerator storage and 3-month freezer storage ensure you always have healthy meals ready.
FAQs – 6 Frequently Asked Questions
Q1: Why must I use red lentils specifically? Can I substitute other lentil types?
A: Red lentils are absolutely essential for this dump-and-simmer method because they’re the secret to creating the thick, stew-like consistency without any flour, cornstarch, or other thickeners. Unlike green, brown, or black lentils that maintain their shape during cooking, red lentils naturally break down and dissolve into the broth as they simmer, creating body and richness. They also cook much faster (20 minutes) compared to other lentils that need 40-45 minutes. If you substitute green or brown lentils, you’ll end up with a thin, soupy broth with whole lentils floating in it—still delicious but a completely different dish. For best results, stick with red lentils! If you love texture, you can add ¼ cup green lentils alongside the red for some whole lentil texture while maintaining the thick base.
Q2: Can I make this easy Moroccan vegan dinner in a slow cooker for true hands-off cooking?
A: Absolutely! The slow cooker adaptation works beautifully for this recipe. Start by sautéing the onion, carrots, celery, and garlic in a skillet on the stovetop for those first 5 minutes—this step builds essential flavor that you can’t skip. Transfer the sautéed vegetables to your slow cooker, then add tomato sauce, all 4 cups of vegetable broth, red lentils, drained chickpeas, and all the Moroccan spices at once. Cover and cook on low for 6-7 hours or high for 3-4 hours. About 15 minutes before serving, stir in the cherry tomatoes and fresh greens, replace the lid, and let them wilt in the residual heat. The slow cooker method is perfect for busy days when you want to come home to a house filled with the aromatic scents of Moroccan spices and dinner completely ready!
Q3: The stew seems too thick after sitting overnight. How do I fix it?
A: This is completely normal and actually expected! Red lentils continue absorbing liquid as the stew sits, and the natural starches thicken even more when cooled and reheated. Simply add vegetable broth, water, or even just hot water, ¼ cup at a time, stirring and reheating gently until you reach your desired consistency. The stew will thin back out as it warms. Many people actually prefer the thick, almost “porridge-like” consistency for serving over grains because it acts like a sauce. If you know you’ll be storing leftovers, you can intentionally make the stew slightly thinner during initial cooking by adding an extra ½-1 cup broth, knowing it will thicken naturally during storage.
Q4: Can I make this recipe oil-free for a whole-food plant-based diet?
A: Yes! This easy Moroccan vegan dinner — dump and simmer adapts easily to oil-free cooking. For the initial sauté in Step 1, use 2-3 tablespoons of vegetable broth or water instead of olive oil to sauté the onions, carrots, celery, and garlic. The vegetables will still soften and develop flavor—you might just need to add liquid a tablespoon at a time and stir more frequently to prevent sticking. Alternatively, use a good nonstick pot and dry-sauté the vegetables, adding splashes of broth as needed. The rest of the recipe remains exactly the same. When serving, instead of drizzling with olive oil, try a squeeze of fresh lemon juice and extra fresh herbs for bright finishing flavor.
Q5: How can I add more heat and spice to this Moroccan vegan dinner?
A: There are several delicious ways to amp up the heat! The easiest is adding ¼-½ teaspoon cayenne pepper along with the other Moroccan spices in Step 4. For more authentic North African heat, stir in 1-2 tablespoons harissa paste (a spicy chili pepper paste) when you add the chickpeas and spices—this adds both heat and incredible depth of flavor. Red pepper flakes (½-1 teaspoon) work well too. Fresh jalapeño or serrano peppers diced and sautéed with the initial vegetables provide fresh, bright heat. For individual heat preferences in families, keep the base mild and serve hot sauce, harissa, or sriracha on the side so everyone can customize their bowls. The creamy yogurt topping also helps balance any heat you add!
Q6: What’s the best way to serve this stew to make it feel like a complete meal?
A: This versatile stew can be served multiple ways depending on your preference and hunger level. The most traditional Moroccan way is ladling it over a bed of fluffy couscous (pearl or regular) with warm pita or naan bread on the side for scooping. Quinoa makes it a higher-protein, complete-meal option while maintaining the North African vibe. Brown rice adds nutty flavor and extra fiber. For a low-carb option, serve over cauliflower rice. The stew is also hearty enough to enjoy on its own in a bowl, topped with a generous dollop of Greek yogurt (or dairy-free coconut yogurt for vegan), fresh chopped cilantro or parsley, a drizzle of good olive oil, and a squeeze of lemon juice. Warm, crusty bread for dipping is non-negotiable in many households! The beauty of this dish is its flexibility—dress it up or keep it simple based on your mood and time available.
Conclusion
Easy Moroccan vegan dinner — dump and simmer proves that spectacular flavor doesn’t require constant attention or complicated techniques. Once you sauté the initial vegetables, this one-pot wonder practically cooks itself while you catch up on life, help kids with homework, or simply relax. The magic happens in those covered simmer stages when red lentils break down to create luxurious thickness and warming Moroccan spices infuse every bite with aromatic complexity.
These hearty North African flavors complement Chef Rachel’s other global-inspired recipes beautifully. She often rotates between this Moroccan vegan stew, Moroccan Meal Prep Bowls — Sunday Batch Cook, and Thai Meal Prep Bowls — Make Ahead to keep weekly meals exciting without spending hours in the kitchen. Her friend Mery calls this the “perfect Wednesday night dinner” because it requires minimal energy but delivers maximum satisfaction and comfort.
The beauty of easy Moroccan vegan dinner — dump and simmer lies in its flexibility and forgiveness. Use chickpeas or white beans, add sweet potatoes or butternut squash, serve over couscous or quinoa—the warming spice blend makes everything delicious. Whether you’re new to plant-based cooking or a seasoned vegan chef, this stew delivers nourishment, satisfaction, and that cozy feeling that only comes from a bowl of well-spiced comfort food.
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