Vegan Moroccan Vegetable Stew

Lentil Soup With Potatoes and Carrots

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Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Servings: 4 to 5 servings
Nutrition Facts (per serving)
311 Calories
6g Fat
53g Carbs
16g Protein
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Nutrition Facts
Servings: 4 to 5
Amount per serving
Calories 311
% Daily Value*
Total Fat 6g 7%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 796mg 35%
Total Carbohydrate 53g 19%
Dietary Fiber 12g 44%
Protein 16g
Calcium 89mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This Moroccan vegetable stew recipe comes from vegetarian and vegan chef Aurelie Pare, author of The Healthaliciously Good Cookbook.

Aurelie offers a few extra tips to make this fabulous vegetarian and vegan Moroccan soup:

Aurelie's Tips

  • Moroccan seasoning can vary in spiciness, so you may want to leave out the jalapeno to avoid making the soup too spicy.
  • Pinto beans, white beans, kidney beans, black beans, and green lentils could be used instead of chickpeas if desired.
  • Try to find a low-sodium vegetable broth or make homemade vegetable broth to keep the sodium content in this soup low. You may also want to choose a low-sodium variety of canned tomatoes or to use the same amount of fresh tomatoes in place of the canned tomatoes.

Aurelie says:

"This tasty, hearty vegan soup is great for weeknight meals. Moroccan seasoning usually contains ginger, cinnamon, cumin, and cilantro. It is an especially nice seasoning to use during the frosty winter months."


  • 1/2 tablespoon olive oil
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 small jalapeno pepper, chopped
  • 1/2 cup celery, chopped 
  • 1/2 cup carrots, chopped 
  • 2 cups mushrooms, sliced 
  • 3 cups vegetable broth
  • 28-ounce can chopped tomatoes
  • 2 cups cooked chickpeas
  • 2 teaspoons Moroccan seasoning
  • 3 tablespoons raisins
  • 1 tablespoon apple juice concentrate
  • Salt and pepper to taste

Steps to Make It

  1. In a soup pot, heat the oil over medium heat. Sautee the onion, peppers, celery, carrots, and mushrooms for about 10 minutes or until tender.

  2. Stir in the vegetable broth, tomatoes, and chickpeas and bring the soup to a boil over high heat.

  3. Once boiling, reduce the heat to medium, cover partially, and let simmer until cooked (about 15-20 minutes).

  4. Stir in seasonings, raisins, and juice. Serve!