Vegan Creamy Lentil and Roast Cauliflower Moroccan Stew

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This Vegan Creamy Cashew, Lentil, and Roast Cauliflower Moroccan-Inspired Stew is brimming with plant-based nutrition and an array of feel-good spices. The Moroccan-inspired flavors blend together to create a dish that is savory, tangy, sweet, and pleasantly spicy, leaving you feeling deeply satisfied. This dish is a cherished favorite in our family, and we're confident it will soon become a regular addition to your meal rotation.

vegan Moroccan cauliflower, cashew and lentil stew featured image

Chickpeas, red lentils, cauliflower, and cashews come together to create a powerhouse of plant-based goodness – it's like a supergroup of tasty nutritious ingredients! The enticing aromas that waft from this stew as it simmers on the stovetop are simply irresistible.

Origin of Moroccan stew

If you're new to Moroccan inspired vegan dishes then you're in for a treat! Moroccan stews, or tagines, as they're traditionally called, have a fascinating origin story. These mouthwatering dishes are named after the unique, cone-shaped clay pots they're cooked in, known as "tagines" too.

The history of Moroccan stews dates back centuries, with Berber tribes being credited for their creation. These culinary masterpieces are a melting pot of flavors, thanks to the influences of various cultures, like the Arabs, Moors, and Andalusians, who left their mark on Morocco over time. What's really cool about these stews is the perfect harmony they achieve by combining sweet, savory, and spicy flavors – it's like a flavor party in your mouth!

So, next time you're enjoying a Moroccan-inspired stew, remember the rich history and diverse cultural influences that have come together to create this delectable dish. Bon appétit!

Are lentils and chickpeas traditional Moroccan ingredients?

Absolutely! Both lentils and chickpeas have long been staples in Moroccan cuisine. They are nutritious, affordable, and versatile, making them popular ingredients in a variety of traditional dishes.

Lentils are commonly used in soups and stews, such as Harira, a lentil and tomato hearty soup often consumed during the holy month of Ramadan. Chickpeas, on the other hand, are widely used in dishes like couscous, tagines, and salads, as well as added to soups and stews.

You most likely have heard of hummus, which is a chickpea-based spread that originated in the Middle East but is enjoyed in Morocco as well.

So, when you're savoring a Moroccan inspired dish with lentils or chickpeas, you're not only enjoying a tasty meal but also partaking in a culinary tradition that has been passed down through generations.

How to prepare lentil and cauliflower Moroccan stew

Cashews are the key to the creamy goodness in this stew. To make cashew cream, simply soak cashews in hot water for a few hours, then blend them until smooth.

However, I know that cashews can be pricey so I tend to buy cashews in broken form as they are much cheaper, or if suitable I replace the cashews with sunflower seeds. Also not everyone has access to a blender or food processor.

No worries! As a convenient alternative, you can easily substitute the cashew cream with a can of coconut milk for a similar creamy texture.

whole cauliflower with leaves removed and to the side on a white chopping board.

roasted cauliflower on baking sheet pan.

Before beginning the recipe, soak the cashews in hot water before blending to as smooth a consistency as possible. [or simply replace this step with a can of coconut milk]

First, remove the leaves from the cauliflower, setting aside the best ones to include in the stew later.

Next, cut the cauliflower into florets and season them with a blend of ras el hanout spice mix, salt, and pepper.

Finally, roast the florets for 25 minutes until they're tender.

chopped veggies for Moroccan stew cooking in pan.

passata, red lentils and chopped tomatoes added to Moroccan stew in pan with veggies.

Begin by cooking the sliced carrot, celery, onion, and garlic in ½ cup of vegetable stock until softened. [alternatively the veggies can be sauteed using a tablespoon of oil]

Next, add the tomato passata, chopped tomatoes, the remaining vegetable stock, red lentils, ras el hanout, cinnamon, and cayenne pepper.

Season the mixture with salt and pepper to taste.

Bring everything to a simmer and let it stew for 15 minutes, allowing the flavors to meld beautifully.

cashew cream added to Moroccan stew cooking on the stove top.

cauliflower leaves added to vegan Moroccan stew in pan.

Gently pour the cashew cream or coconut milk into the stew.

Add the chickpeas and cauliflower leaves, allowing everything to simmer together for 10 minutes.

Halfway through, at the 5-minute mark, stir in the roasted cauliflower to complete the dish.

Moroccan stew served in a bowl with bowl of cous cous to side, a bowl of hummus to side and wedges of crusty bread.

This vegan Moroccan inspired stew is absolutely delicious served with hummus, couscous, and crusty bread or easy 3 ingredient home-made flatbreads.

Recipe notes and frequently asked questions

Storage

Allow the stew to cool to room temperature.
Transfer the stew to an airtight container. You can use glass or plastic containers with tight-fitting lids to keep the stew fresh and avoid any leakage.
Refrigerate the stew promptly. Store it in the refrigerator for up to 3 or 4 days.
For longer storage, consider freezing the stew. Place the airtight container in the freezer, where it can be stored for up to 2-3 months. Be sure to leave some space in the container to account for the stew's expansion as it freezes.

Reheating

When you're ready to reheat and serve the stew, you can either reheat it on the stovetop over a low heat, stirring occasionally, or use the microwave.
A little extra vegetable broth may need to be added to the stew to loosen it up and prevent the stew sticking to the pan.
Reheat the stew until its piping hot throughout.
If the stew was frozen, let it thaw in the refrigerator overnight before reheating.

What can I do with leftover Moroccan stew?

Leftover Moroccan stew can be repurposed in several creative and delicious ways. Here are a few ideas to help you make the most of your leftovers:

* Serve over grains: Warm up the stew and serve it over a bed of cooked grains like couscous, rice, quinoa, or bulgur for a filling and flavorful meal.

* Stuff into vegetables: Use the leftover stew as a filling for stuffed bell peppers, zucchini boats, or baked eggplant halves.

* Moroccan-inspired wraps: Fill a wrap or pita bread with the stew, along with some fresh greens and a dollop of vegan yogurt, hummus, or tahini sauce for a quick, tasty lunch.

* Moroccan-style pasta: Combine the stew with cooked pasta, such as penne or fusilli. Add a splash of olive oil and a squeeze of lemon juice to brighten up the flavors.

* Savory pastry filling: Use the leftover stew as a filling for empanadas, samosas, or savory hand pies. Simply encase the filling in your favorite pastry dough and bake or fry until golden brown.

* Create a hearty salad: Mix the stew with some cooked and cooled grains, chopped vegetables, and fresh herbs for a Moroccan-inspired grain salad.

What can I serve with Moroccan stew?

Moroccan stew pairs wonderfully with a variety of side dishes and accompaniments. Here are some ideas to complement your delicious stew:

* Couscous: This traditional Moroccan staple is an ideal accompaniment for soaking up the flavors of the stew. You can also use other grains like rice, quinoa, or bulgur as alternatives.

* Flatbread: Serve warm pita, naan, or Moroccan khobz for scooping up the stew or to make tasty wraps.

* Fresh salad: A simple, refreshing salad with ingredients like cucumber, tomato, red onion, and fresh herbs, dressed with olive oil and lemon juice, makes a great side dish.

* Roasted or grilled vegetables: Prepare a variety of seasonal vegetables, such as carrots, zucchini, eggplant, or bell peppers, for a delicious and colorful accompaniment.

* vegan yogurt or tahini sauce or scoop of hummus: A cool, tangy yogurt sauce or a creamy tahini sauce can help balance the spices and add another layer of flavor to the dish.

* Harissa: This spicy North African chili paste can be served on the side for those who like an extra kick of heat. Or mix a teaspoon or two through the finished stew for extra spicy flavours.

* Pickles and olives: A small assortment of pickled vegetables and olives can add a tangy contrast to the rich flavors of the stew.

* Mint tea: Finish off the meal with a traditional Moroccan mint tea, which is both refreshing and aids digestion. Ordinary mint from the supermarket if fine for tea, or if your lucky enough to have a mint plant in your garden, or perhaps have a rouge self-seeded mint plant growing wild then do pick those leaves for a tasty home-made tea!

Feel free to mix and match these options to create a well-rounded and satisfying meal that showcases the delightful flavors of Moroccan cuisine.

Is Moroccan stew safe for gluten-free diets?

Yes, with a few considerations this stew recipe can be perfect for gluten-free diets.

Vegetable broth/stock:

Do use a gluten-free certified vegetable broth or stock.

Spices and spice blends:

While spices themselves are gluten-free, some spice blends, such as ras el hanout, may contain trace amounts of gluten due to processing or additives. Check the labels on store-bought spice blends or make your own blend using individual spices to ensure it is gluten-free.

Accompaniments:

Traditional Moroccan accompaniments like couscous and certain breads, such as flatbreads and khobz, are not gluten-free. For a gluten-free option, serve the stew with rice, quinoa, or gluten-free bread.

Can I replace the cashew nuts?

Of course. Cashew nuts may be an allergen for some, or not easily accessible or just too expensive in some areas so do feel free to replace with a 400g/14oz can of coconut milk.

What is ras el hanout?

Ras el hanout is a North African spice blend originating from Morocco. Its name translates to "head of the shop" or "top-shelf" in Arabic, implying that it's made from the best spices a vendor has to offer.

The blend typically includes a mix of warm, aromatic, and slightly spicy ingredients, though there's no definitive recipe for ras el hanout, as each spice shop or family may have their own unique combination.

Common ingredients in ras el hanout can include cumin, ginger, coriander, paprika, cinnamon, turmeric, allspice, nutmeg, black pepper, cardamom, and cloves, among others. Some blends may also contain more exotic ingredients like rose petals, grains of paradise, or long pepper.

Ras el hanout is often used in Moroccan cuisine to flavor dishes like tagines, couscous, and stews, adding a distinctive, aromatic, and slightly spicy taste.

Where can I buy ras el hanout?

Ras el hanout can be found in several places, depending on where you live:

* Ethnic grocery stores: Specialty or ethnic grocery stores, particularly those focusing on Middle Eastern or North African foods, are likely to carry ras el hanout.

* Supermarkets: Some well-stocked supermarkets with a diverse international foods section may carry ras el hanout. Look for it in the spices aisle, or near the section featuring Moroccan or Middle Eastern ingredients. For instance if your in the UK Tesco has their own brand of ras el hanout, while Asda stocks the Schwartz brand.

* Online retailers: If you can't find ras el hanout in a local store, consider checking online retailers like Amazon, which often have a wide variety of spices and blends, including ras el hanout.

* Spice shops: Specialty spice shops or stores that focus on spices and herbs may carry ras el hanout or be able to create a blend for you based on their available spices.

Remember that the blend of spices in ras el hanout can vary depending on the brand or source, so the flavor may differ slightly from one to another. If you can't find ras el hanout or prefer to make your own, you can also create a homemade blend using a combination of individual spices, as mentioned in the next question.

What can I use as a substitute for ras el hanout if I can't find it in my local store?

If you can't find ras el hanout in your local store, you can create a similar spice blend using a combination of individual spices. While the exact ingredients in ras el hanout can vary, a basic substitute can be made with the following spices:

1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon ground coriander
1 teaspoon ground paprika
½ teaspoon ground cinnamon
½ teaspoon ground turmeric
¼ teaspoon ground allspice
¼ teaspoon ground nutmeg
¼ teaspoon ground black pepper
¼ teaspoon ground cardamom
A pinch of ground cloves

Stir all the spices together. This mixture can be used as a substitute for ras el hanout in a Moroccan stew recipe. If you don't have all the spices listed, feel free to adjust the blend according to what you have available, but aim to keep the overall balance of flavors.

More tasty vegan red split lentil recipes

Recipe

Vegan Creamy Lentil and Cauliflower Moroccan Stew

Print Recipe

This Moroccan-inspired stew boasts an abundance of authentic spices and rich umami flavors. It's ideal for a midweek family dinner, or you can elevate it with an assortment of Moroccan-inspired sides for a delightful celebration banquet or festive family gathering.

Course Dinner

Cuisine Morrocan inspired

Prep Time 20

Cook Time 50

Total Time 1 10

Servings

Calories 371

Author Jacq

Equipment

Blender/food processor [for blending cashews]
Non-stick skillet/ stove-top casserole dish [with lid or heat-proof plate]
Baking tray [for roasting cauliflower]

Ingredients

For the creamy base:

140 grams cashews pre-soaked in boiling water a few hours before preparing the stew
500 millilitres boiling water

For the chickpea stew:

150 grams red split lentils rinsed and drained
240 grams chickpeas 400g/ 14oz can drained, or about 240g cooked chickpeas
300 grams carrots thin sliced
150 grams celery thin sliced
170 grams onion rough chopped
4 cloves garlic fine chopped or minced
500 grams tomato passata (sieved uncooked pureed tomato sauce)
1 can chopped tomatoes 400g/14oz can
750 millilitres vegetable stock 3 cups
4 teaspoon ras el hanout spice blend. Or a similar Moroccan/North African spice blend
⅛ teaspoon cayenne pepper use more if prefer more spiciness or less if not.
¼ teaspoon cinnamon

For the roast cauliflower:

600 grams cauliflower 1 large, sliced into medium sized florets.. Keep the best outer leaves, and wash and slice the leaves.
2 teaspoon ras el hanout plus a little salt and pepper

Metric - US Customary

Instructions

Prepare the cashew cream, [or omit this step and use a 400g/14oz can of coconut milk]

Submerge the cashews in boiling water and allow them to soak either overnight or for several hours.
140 grams cashews, 500 millilitres boiling water
Blend the cashews and water together until you achieve a smooth consistency, or as smooth as your blender permits.
Don't fret if it's not entirely smooth, as it won't impact the final outcome of the stew.

Prepare the roast cauliflower

Preheat oven to 180 Fan/ 200 Celsius/ 350 Fahrenheit /Gas 4.
Cut the cauliflower into medium-sized florets and arrange them on a baking tray. If any small pieces break off, simply add them to the tray as well.
Next, sprinkle 2 teaspoons of ras el hanout spice blend over the cauliflower, followed by a few pinches of salt and pepper.
Gently stir the florets to ensure they're roughly coated with the spices.
600 grams cauliflower, 2 teaspoon ras el hanout
Roast the cauliflower for approximately 25 minutes, until it becomes tender yet retains a pleasant bite and takes on a golden hue.
If you'd like, you can flip the cauliflower halfway through cooking, although it's not a necessity.
Set the roasted cauliflower aside until needed.

Cook the stew while the cauliflower is roasting

Pour 125ml (½ cup) of vegetable stock into a pan. Add the onions, carrots, celery, and garlic.
Bring the mixture to a simmer, cover the pan with a lid, and cook for approximately 5 minutes.
300 grams carrots, 150 grams celery, 170 grams onion, 750 millilitres vegetable stock, 4 cloves garlic
Add the passata, chopped tomatoes, red split lentils, remaining vegetable stock, ras el hanout, cinnamon, and cayenne to the pan.
Season with a pinch of salt and some black pepper, then stir to combine.
Bring the mixture to a simmer and let it cook for 15 minutes.
While the stew is cooking, prepare any side dishes you have planned.
150 grams red split lentils, 500 grams tomato passata, 1 can chopped tomatoes, 4 teaspoon ras el hanout, ⅛ teaspoon cayenne pepper, ¼ teaspoon cinnamon
Next add the prepared cashew cream [or the coconut milk] to the stew.
Add the cauliflower leaves and chickpeas to the pan, letting them simmer for 10 minutes.
After 5 minutes, incorporate the roasted cauliflower. You can either mix it in thoroughly or simply drop it into the stew.
240 grams chickpeas
Check the seasoning to taste. Although the sauce may appear somewhat thin, it will thicken as it cools.
Optional serving suggestions: garnish the stew with fresh coriander, a squeeze of lemon or lime juice, and a sprinkle of toasted almond flakes or chopped cashews.
Adding a dollop of hummus makes a tasty addition as well.
Complement the dish with a serving of couscous or a side of chunky bread or flatbreads for a completely delicious meal.

Notes

Nutritional information provided in this recipe is intended for guidance only and may not be strictly accurate, as ingredients can vary.
Store leftover stew in a covered container in the refrigerator for up to 3-4 days, or freeze it for up to 2-3 months.
To reheat leftover Moroccan stew, place it in a non-stick pan with a splash of veggie stock, plant milk, or water if needed. Gently heat until piping hot, stirring frequently. Alternatively, microwave the stew for a few minutes until it's thoroughly heated.
Instead of preparing cashew cream use a 400g/14oz can of coconut milk.
Serve Moroccan stew with a variety of accompaniments, such as flatbreads, crusty bread, couscous, rice, mashed potatoes, baked sweet potatoes, hummus, olives, fresh coriander (cilantro), and lemon or lime wedges.
For a gluten-free option, choose gluten-free bread or serve the stew with rice, quinoa, or baked potatoes.
Customize the stew with additional vegetables or legumes to suit your preferences or to use up any leftovers you may have to hand.

Nutrition

Thank you for trying out our Moroccan-inspired lentil, chickpea, and roasted cauliflower stew recipe! We hope you enjoyed making and savoring it as much as we do.

If you tried this recipe, please let us know in the comments below how it turned out for you, or if you made any modifications.

If you share your creations on social media, don't forget to tag us (@traditionalplantbasedcooking) and use the hashtag #traditionalplantbasedcooking, so we can see your scrumptious dishes!

Lastly, if you found this recipe helpful, please share it with your friends and family, so they can enjoy it too.

Thank you, and happy cooking!

Love, Jacq x

Vegan Creamy Lentil and Roast Cauliflower Moroccan Stew

Origin of Moroccan stew

Are lentils and chickpeas traditional Moroccan ingredients?

How to prepare lentil and cauliflower Moroccan stew