Vegetable and Chickpea Stew with Lentils

This hearty Vegetable and Chickpea Stew with Lentils is a nutritious, comforting dish perfect for a healthy lunch. Packed with protein and fiber, it will keep you satisfied and energized throughout the day.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Canned chickpeas - 240 grams, drained and rinsed
• Red lentils - 100 grams
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Spinach - 100 grams, fresh
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and sauté for about 3-4 minutes until translucent.
3. Stir in minced garlic, diced carrot, and celery; cook for another 5 minutes until softened.
4. Add the bell pepper and zucchini; cook for another 5 minutes, stirring occasionally.
5. Pour in the canned diced tomatoes and vegetable broth; bring to a simmer.
6. Stir in the chickpeas, red lentils, ground cumin, paprika, salt, and black pepper.
7. Reduce heat to low, cover, and let it simmer for about 25 minutes, stirring occasionally, until lentils are tender.
8. Add the fresh spinach and lemon juice; cook for an additional 5 minutes until spinach is wilted.
9. Taste and adjust seasoning if necessary before serving.
10. Garnish with fresh parsley and serve hot.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting fullness and aiding digestion.
• Contains a variety of vitamins and minerals from the vegetables, supporting overall health.

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