Spicy Lentil and Chickpea Stew with Vegetables

This Spicy Lentil and Chickpea Stew is a hearty and nutritious dish that combines protein-rich lentils and chickpeas with vibrant vegetables and spices for a comforting midnight meal. Perfectly seasoned and packed with flavor, it's a wholesome option that satisfies both hunger and health.

Ingredients

• Green lentils - 100 grams
• Canned chickpeas - 200 grams, drained and rinsed
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 500 ml
• Tomato paste - 2 tablespoons
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 3-4 minutes.
2. Add the diced carrot, celery, and red bell pepper to the pot, cooking for an additional 5 minutes until the vegetables soften.
3. Stir in the ground cumin, paprika, and cayenne pepper, cooking for 1 minute until fragrant.
4. Add the green lentils, canned chickpeas, vegetable broth, and tomato paste. Bring to a boil, then reduce heat to low and simmer for 25-30 minutes, until the lentils are tender.
5. Season with salt and black pepper to taste. If the stew is too thick, add a bit more broth or water to reach desired consistency.
6. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 54 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and aiding in weight management.

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