Vegetable and Chickpea Stew with Quinoa and Lentils and Rice

This hearty Vegetable and Chickpea Stew with Quinoa, Lentils, and Rice combines rich flavors and textures, making it a nourishing and satisfying Kosher American dinner option. Packed with protein and fiber, it's perfect for a comforting meal any night of the week.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomatoes - 1 can (400g), diced
• Chickpeas - 1 can (400g), drained and rinsed
• Vegetable broth - 500 ml
• Quinoa - 1/2 cup (90g), rinsed
• Brown lentils - 1/4 cup (50g), rinsed
• Rice - 1/4 cup (50g), rinsed
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3-4 minutes until translucent.
2. Add minced garlic, diced carrot, and celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
3. Stir in the diced red bell pepper and zucchini. Cook for 3-4 minutes until slightly softened.
4. Add the canned diced tomatoes, drained chickpeas, vegetable broth, quinoa, brown lentils, rice, cumin, paprika, salt, and black pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 25-30 minutes, or until the lentils and quinoa are cooked and the stew has thickened.
6. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 650 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 from chickpeas, quinoa, and lentils.
• High in fiber, promoting digestive health and satiety.

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