Vegetable and Chickpea Stew with Quinoa and Lentils

This Vegetable and Chickpea Stew with Quinoa and Lentils is a hearty and nutritious dish, packed with plant-based protein and vibrant vegetables. Perfect for a healthy American lunch, it’s both satisfying and easy to prepare.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Canned chickpeas - 1 cup, drained and rinsed
• Canned diced tomatoes - 1 cup
• Vegetable broth - 2 cups
• Quinoa - 1/2 cup, rinsed
• Green lentils - 1/2 cup, rinsed
• Spinach - 2 cups, fresh
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. In a large pot, heat olive oil over medium heat. Add diced onion and garlic, and sauté until translucent, about 3-4 minutes.
2. Add the carrot, celery, and bell pepper to the pot. Cook for an additional 5 minutes, stirring occasionally.
3. Stir in the zucchini, chickpeas, diced tomatoes, vegetable broth, quinoa, lentils, cumin, paprika, salt, and black pepper.
4. Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils and quinoa are cooked through.
5. Add the fresh spinach to the stew and stir until wilted, about 2-3 minutes.
6. Serve hot, garnished with chopped parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and lentils, supporting muscle health.
• High in fiber, promoting digestive health and helping to maintain a healthy weight.

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