Chickpea Lentil Quinoa Spinach Stew

This vegan Chickpea Lentil Quinoa Spinach Stew is a plant-based powerhouse that is hearty, wholesome, and extremely nourishing, thanks to its high protein, fiber, and nutrient content. This stew is made with chickpeas, lentils, and quinoa as the protein base and spinach for freshness and color. This vegan Chickpea Lentil Quinoa Spinach Stew is filling without being heavy because of the balance of spices and textures, demonstrating that vegan cooking can be both tasty and invigorating.

STATISTICAL OVERVIEW

• Diet category: Vegan, rich in proteins, free from gluten and dairy
• Cuisine: Inspired by Mediterranean flavors, Global fusion
• Course: Main, single pot meal, dinner
• Prep done in fifteen minutes
• Forty minutes is the cooking time.
• The total duration will be 55 minutes.
• Size per serve: 1 bowl(about 1 and 1/2 cups)
• There are six servings altogether.
• Cooking on a stovetop
• Difficulty: Easy to intermediate

TOOLS

• Chef’s knife
• Fine mesh strainer(to rinse quinoa and lentils)
• Dutch oven or big soup pot
• Measuring spoons
• Ladle or wooden spoons
• Cutting board
• Measuring cups

INGREDIENTS

• 3 pieces of garlic
• 14 oz. dice tomatoes
• 1 diced onion, medium in size
• Half a cup of rinsed quinoa
• 2 diced celery stalks
• Salt, to taste
• 1/2 teaspoon of turmeric
• A cup of canned, rinsed, and drained chickpeas
• 2 diced carrots, medium in size
• 1 teaspoon of smoked paprika
• Dried and rinsed, green or brown lentils, one cup
• One tbsp. lime juice
• Oil, one tbsp.
• Parsley or cilantro
• 6 cups vegetable broth
• Roughly chopped fresh spinach, two cups
• 1 teaspoon of cumin powder
• Half a teaspoon of black pepper

INSTRUUCTIONS

1. Put the large soup pot with oil over a normal flame.
2. Add celery stalks, carrots, and onions to the hot oil.
3. We cook them for 5 to 7 minutes so they get fragrant &tender.
4. Now, mix the garlic & saute for 1 minute.
5. Then, add the smoked paprika, salt, cumin, pepper, and turmeric.
6. Mix well to cover all the veggies properly with spices.
7. Then, add and mix quinoa, lentils, tomatoes, chickpeas, and vegetable broth.
8. We low the flame when it gets boil.
9. Cover the pot and cook till the quinoa and lentils get tender(around 30-35 minutes).
10. Then, mix the chopped spinach and cook till it wilts.
11. At the end, check the salt and pepper and add them if needed.
12. Turn the flame off and mix lemon juice; sprinkle parsley and cilantro to garnish the dish.
13. Your Chickpea Lentil Quinoa Spinach Stew is ready to serve.

TIPS

• Never cover the pot fully; otherwise, the cooking liquid will overflow.
• We increase the quantity of broth to provide a soupy consistency.
• Rinse the quinoa properly to remove its bitterness.

STORING DIRECTIONS FOR LEFTOVERS

FRIDGE

• Pack the dish in a tightly sealed box. Refrigerate for approximately four days.

FREEZING

• Pack it in the freezer-safe box. Keep it frozen for around three months.

FAQs

Will the canned lentils work in place of the dried ones?

• Yes, you only need to add them later, so the lentils will not become mushy.

Is it possible to add more veggies?

• Yes, you may add sweet potatoes, zucchini, or bell peppers

NUTRITIONAL FACTS/SERVING

Size/serve: 1 bowl(around 1 and 1/2 cups)
The quantity of calories: ~260 kcal
Carbs(total): Forty-four grams
Fiber content: 11 g
Net carbs: Thirty-three grams
Fat content: 06 g
Sugar: Six grams
Proteins: 13 g
Sodium: 480 milligrams