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Easy Moroccan vegan dinner dump and simmer with red lentils, chickpeas, carrots, celery, cherry tomatoes, and spinach in rich tomato-spice broth

Easy Moroccan Vegan Dinner (Dump and Simmer)

Easy Moroccan Vegan Dinner (Dump and Simmer) combines red lentils, chickpeas, and vegetables in rich tomato-spice broth that simmers hands-free, creating a warming one-pot stew ready in 45 minutes with minimal active cooking. ​
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Ingredients Equipment Method Notes

Ingredients
  

  • Base Vegetables
  • 1 tablespoon light olive oil
  • 1 medium yellow onion diced
  • 2 large carrots peeled and sliced
  • 2 large celery stalks chopped
  • 2 teaspoons minced garlic about 2 cloves
  • Lentil Base
  • 1 can 15 oz tomato sauce
  • 4 cups 32 oz low-sodium vegetable broth, divided
  • 1 cup red lentils
  • Chickpeas and Spices
  • 2 cans 15 oz each chickpeas, 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
  • Fresh Finish
  • 2 cups cherry tomatoes quartered
  • 2 cups fresh greens spinach or chard, roughly chopped
  • Optional Toppings
  • Fresh parsley or cilantro chopped
  • Greek yogurt or dairy-free yogurt
  • Extra virgin olive oil drizzle
  • Lemon juice

Equipment

  • Large soup pot or Dutch oven (5-6 quart)
  • Sharp chef's knife
  • Cutting Board
  • Wooden spoon or spatula
  • Measuring cups and spoons
  • Can opener
  • Ladle

Method
 

  1. 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.
  2. Stir in tomato sauce, 2 cups vegetable broth, and red lentils. Bring to boil over medium-high heat.
  3. Reduce heat to medium-low, cover, and simmer 20 minutes, stirring occasionally. Lentils will soften and thicken the broth significantly—this is correct!
  4. Add remaining 2 cups broth, drained chickpeas, turmeric, cumin, paprika, coriander, salt, and pepper. Stir well to combine all spices evenly.
  5. Cover again and simmer additional 15 minutes over medium-low heat, allowing flavors to meld.
  6. Turn off heat. Add cherry tomatoes and chopped greens, stirring gently until greens wilt (about 1-2 minutes in residual heat).
  7. 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.
  8. 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

Red lentils are essential—they break down to thicken the stew naturally. Do not substitute other lentil types.
Slow cooker adaptation: Sauté vegetables on stovetop, then transfer to slow cooker with all remaining ingredients except greens and tomatoes. Cook low 6-7 hours or high 3-4 hours. Add greens and tomatoes last 15 minutes.
Store in airtight containers refrigerated up to 4 days or freeze up to 3 months.
Stew will thicken significantly when refrigerated. Add broth or water when reheating to reach desired consistency.
For oil-free version, sauté vegetables in vegetable broth instead of olive oil.
Calories
Approximately 243 kcal per serving (6 servings).
​
Protein
Approximately 11.6 g protein per serving from lentils, chickpeas, and vegetables.