Spiced Lentil and Pumpkin Tagine (Vegetarian & Fiber-Rich)

A warm, nourishing Moroccan stew — brought to you by Tasty ma4roc

Tagine is the heart of Moroccan home cooking — slow-simmered, rich in spices, and full of soul. Today, we’re giving it a vegetarian and health-focused twist with this hearty Lentil and Pumpkin Tagine. It’s loaded with plant-based protein, dietary fiber, and anti-inflammatory spices, making it perfect for cozy dinners and nutritious meal prep.

Whether you’re vegan, vegetarian, or simply trying to eat more whole foods, this dish is a gut-friendly, satisfying alternative to heavier meat-based stews.

🥣 Why You’ll Love This Tagine

🌿 100% plant-based and dairy-free

💪 Packed with fiber and protein
🍂 Naturally gluten-free
🍠 Comforting fall flavors with Moroccan spice

🕒 One-pot, easy to prep, and great for leftovers

🧾 Ingredients

Serves 4–6 people:

Vegetables & Legumes:

1 tbsp olive oil

1 medium onion, chopped
2 garlic cloves, minced
2 cups pumpkin or butternut squash, cubed

1 carrot, sliced
1 cup green or brown lentils (rinsed)
1 can (400g) diced tomatoes or 2 large fresh tomatoes, chopped

4 cups vegetable broth or water

Moroccan Spices:

1 tsp ground cumin
1/2 tsp ground cinnamon

1 tsp turmeric
1/2 tsp ground ginger
1/2 tsp paprika

Salt and black pepper to taste
Optional: a pinch of chili flakes or cayenne for heat
Optional: 1 tsp ras el hanout (for more complex Moroccan flavor)

Herbs & Garnish:

1/4 cup chopped fresh parsley or cilantro
Lemon wedges (for serving)

🍳 How to Make It

Step 1: Sauté the Aromatics

Heat olive oil in a large tagine or pot. Add the chopped onion and garlic. Sauté for 3–4 minutes until softened and fragrant.

Step 2: Add the Spices & Veggies

Stir in all your spices. Toast gently for 1 minute. Then add pumpkin, carrot, and lentils. Stir well to coat with the spices.

Step 3: Simmer the Tagine

Add diced tomatoes and broth. Bring to a boil, then lower the heat to a gentle simmer. Cover and cook for 30–40 minutes, stirring occasionally, until the lentils are soft and the pumpkin is tender.

Step 4: Final Touches

Taste and adjust salt and pepper. If the tagine is too thick, add a bit more broth or water. Sprinkle fresh herbs on top before serving.

🍽️ Serving Suggestions

Serve hot with steamed whole wheat couscous, brown rice, or quinoa
Add a spoon of plain yogurt or plant-based yogurt on top for creaminess
A side of Moroccan mint tea completes the experience

Pairs beautifully with fresh bread like khobz or batbout

💡 Recipe Tips

🥣 Use pre-cooked lentils to reduce cooking time to just 20 minutes.
🍋 Add a splash of lemon juice at the end to brighten the flavors.

🍠 Substitute pumpkin with sweet potatoes for variety.
🌶️ Add harissa paste if you like it spicy.
🧊 Store leftovers in the fridge for up to 4 days or freeze for 3 months.

🧠 Health Benefits

✅ High in fiber: supports digestion and helps you feel full longer
✅ Plant-based protein: great for vegetarians and vegans
✅ Antioxidant-rich: turmeric, ginger, and tomatoes help reduce inflammation

✅ Low in fat, high in nutrients: perfect for weight management and heart health

Final Thoughts

This Spiced Lentil and Pumpkin Tagine is proof that healthy meals can also be flavorful, filling, and deeply satisfying. With Moroccan spices warming each bite, and nourishing ingredients that fuel your body, it’s a go-to recipe for anyone who loves food that’s both comforting and clean.

Explore more plant-powered Moroccan recipes on Tasty ma4roc — where tradition meets nutrition.