Vegetable and Chickpea Stew with Quinoa and Lentils and Rice and Chickpeas

This hearty Vegetable and Chickpea Stew is a wholesome blend of proteins and fibers, perfect for a cozy dinner. Served with a side of quinoa, lentils, and rice, it’s a nutritious, kosher delight that satisfies both the palate and the body.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper (any color) - 1, diced
• Zucchini - 1 medium, diced
• Canned chickpeas - 1 cup, rinsed and drained
• Diced tomatoes - 1 can (400g)
• Vegetable broth - 2 cups
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lentils (dry) - 1/4 cup
• Quinoa - 1/4 cup
• Rice (white or brown) - 1/4 cup
• Fresh parsley - 2 tablespoons, chopped

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent, about 5 minutes.
2. Add the diced carrot, celery, and bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.
3. Stir in the zucchini, canned chickpeas, diced tomatoes (with their juice), vegetable broth, cumin, paprika, salt, and black pepper. Bring to a boil.
4. Once boiling, add the dry lentils, quinoa, and rice. Reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the lentils and rice are tender.
5. Remove from heat and stir in the chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 8 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and lentils, supporting muscle health.
• High in dietary fiber, promoting digestive health and helping to maintain blood sugar levels.

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