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

This hearty Vegetable and Chickpea Stew is a wholesome and vibrant dish, perfect for a cozy dinner. Packed with nutritious ingredients like quinoa, lentils, and an array of vegetables, it's a comforting meal that nourishes the body and soul.

Ingredients

• Olive oil - 1 tablespoon
• Onion, diced - 1 medium
• Garlic, minced - 2 cloves
• Carrot, diced - 1 medium
• Celery, diced - 1 stalk
• Bell pepper, diced - 1 medium
• Zucchini, diced - 1 medium
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Chickpeas, canned and drained - 240 grams
• Green lentils - 100 grams
• Quinoa - 100 grams
• Rice, uncooked - 50 grams
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley, chopped - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until translucent, about 5 minutes.
2. Add the diced carrot, celery, bell pepper, and zucchini to the pot. Cook for another 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
3. Stir in the canned diced tomatoes, vegetable broth, chickpeas, green lentils, quinoa, rice, cumin, and paprika. Season with salt and black pepper to taste.
4. Bring the stew to a boil, then reduce heat to low and cover. Let it simmer for 25-30 minutes, or until the lentils and rice are tender.
5. Once cooked, taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 8 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 proteins from chickpeas and lentils.
• High in dietary fiber, promoting digestive health.

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