Moroccan · lunch, dinner
Moroccan Lentils (Adas, Spiced Lentil Stew)
العدس على الطريقة المغربية
Video by Recipes Arab on YouTube, in Arabic · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 20 g protein, 17 g fibre and 28 g net carbs a serve, all from plants; lentils also make it very rich in folate and iron.
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Ingredients 15
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Pick over and wash the lentils, then soak them for an hour so the skins stay on as they cook. Drain them into a pressure cooker or heavy pot. 0:31
- Add the grated onion and garlic, the chopped coriander and parsley, the tomato paste and the grated tomato. 0:56
- Add the turmeric, paprika, black pepper and ginger, then pour in 1 litre of cold water and set it over the heat. 1:19
- When it comes to the boil, add the salt and the oils and stir well. 2:08
- Close the pressure cooker and cook 20 minutes once it starts to hiss (in an ordinary pot, simmer 40–45 minutes), until the lentils are soft; add a little more water if needed. 2:19
Tip. Moroccans eat it with bread and a few olives; it is also good topped with a poached egg. Serves 6 is our estimate. Add a chopped hot pepper at the end if you like it spicy. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 43%
- Protein 28%
- Fat 29%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 89% of the 29 g of net carbs come from the brown lentils. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High96%
386 µg a serve, mostly from brown lentils (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High42%
7.6 mg a serve, mostly from brown lentils (91%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High29%
0.5 g a serve, mostly from vegetable oil (75%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High26%
2.9 mg a serve, mostly from brown lentils (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High26%
0.4 mg a serve, mostly from brown lentils (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High20%
83 mg a serve, mostly from brown lentils (90%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High20%
24 µg a serve, mostly from flat-leaf parsley (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source19%
900 mg a serve, mostly from brown lentils (86%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source12%
1.8 mg a serve, mostly from vegetable oil (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium Source12%
6.4 µg a serve, mostly from brown lentils (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C Source10%
9 mg a serve, mostly from brown lentils (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 4
Calcium4%
53 mg a serve, mostly from brown lentils (75%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
27 µg a serve, mostly from sweet paprika (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Recipes Arab; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.