Go Back
Easy meal prep Moroccan stew one pot with chickpeas, red lentils, butternut squash, and aromatic Moroccan spices topped with Greek yogurt and fresh cilantro

Easy Meal Prep Moroccan Stew (One Pot)

A hearty vegan one-pot Moroccan stew with chickpeas, lentils, butternut squash, and aromatic spices. Perfect for meal prep and ready in 45 minutes.
Print Recipe Pin Recipe
Servings: 4
Calories: 380
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 3 cloves garlic minced
  • 2 large carrots peeled and sliced
  • 2 celery stalks chopped
  • 4 cups butternut squash cubed (½-inch pieces)
  • 2 15-ounce cans chickpeas, drained and rinsed
  • 1 cup red lentils rinsed
  • 1 cup Israeli couscous
  • 1 15-ounce can tomato sauce
  • 2 14.5-ounce cans fire-roasted crushed tomatoes
  • 4 cups vegetable stock divided
  • 2 tablespoons tomato paste
  • 1 tablespoon ground cumin
  • 1 tablespoon ground turmeric
  • 2 teaspoons ground coriander
  • 2 teaspoons paprika
  • 1 teaspoon ground cinnamon
  • 1 teaspoon garam masala
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • ¼ teaspoon cayenne pepper optional
  • 2 cups cherry tomatoes quartered
  • 2 cups fresh spinach chopped
  • 1 cup frozen sweet peas
  • ½ cup fresh cilantro chopped
  • 1 lemon juice and zest
  • Plain yogurt and fresh herbs for serving

Equipment

  • Large Dutch oven or heavy-bottomed pot
  • Sharp chef's knife
  • Cutting Board
  • Measuring cups and spoons
  • Wooden spoon
  • Meal prep containers

Method
 

  1. Heat olive oil in Dutch oven over medium heat. Sauté onion, carrots, celery, and garlic for 5-7 minutes until softened.
  2. Add tomato paste and all Moroccan spices. Cook 2 minutes, stirring constantly, until fragrant.
  3. Stir in tomato sauce, 2 cups vegetable stock, and red lentils. Bring to boil, reduce heat, cover, and simmer 20 minutes until lentils soften.
  4. Add chickpeas, butternut squash, crushed tomatoes, and remaining 2 cups stock. Bring back to gentle boil.
  5. Stir in Israeli couscous. Reduce heat to medium-low, cover, and simmer 15-20 minutes, stirring every 3-4 minutes until squash is tender and couscous is cooked.
  6. Turn off heat. Stir in frozen peas, cherry tomatoes, and chopped spinach. Let sit 2-3 minutes to wilt greens.
  7. Add lemon zest, lemon juice, and cilantro. Mash a few chickpeas to thicken. Adjust seasoning.
  8. Let rest 15 minutes before serving. Top with yogurt and fresh herbs. For meal prep, cool and store in airtight containers up to 4 days.

Notes

Cut butternut squash into uniform ½-inch cubes for even cooking. Use pre-cut squash to save time. Israeli couscous is essential—regular couscous will become mushy. Freeze up to 3 months. Add vegetable broth when reheating to restore consistency.