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

This hearty Vegetable and Chickpea Stew is a comforting and nutritious dish that combines the goodness of quinoa, lentils, and rice with a medley of vegetables. Perfect for a cozy dinner, this stew is rich in flavor and packed with plant-based protein.

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 chickpeas - 1 cup, drained and rinsed
• Canned diced tomatoes - 1 cup
• Vegetable broth - 2 cups
• Quinoa - 1/2 cup, rinsed
• Green lentils - 1/4 cup, rinsed
• Brown rice - 1/4 cup, rinsed
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 1/4 cup, chopped (for garnish)

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, carrot, and celery to the pot, and cook for another 5 minutes until softened.
3. Stir in the bell pepper and zucchini, and cook for an additional 5 minutes, stirring occasionally.
4. Add the drained chickpeas, diced tomatoes, vegetable broth, quinoa, green lentils, brown rice, cumin, paprika, salt, and black pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 25-30 minutes or until the grains and lentils are tender.
6. Taste and adjust seasoning if necessary. Remove from heat and let sit for 5 minutes.
7. Serve hot, garnished with chopped fresh parsley.

Nutrition

• Calories: 380
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 700 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, lentils, and quinoa.
• High in dietary fiber, promoting digestive health.

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