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

This hearty Vegetable and Chickpea Stew is packed with nutritious ingredients like quinoa, lentils, and rice, making it a wholesome American dinner option. It's a comforting dish that brings together the goodness of legumes and vegetables in a rich, flavorful broth.

Ingredients

• Chickpeas - 1 cup (cooked)
• Lentils - 1/2 cup (dry)
• Quinoa - 1/2 cup (dry)
• Brown rice - 1/2 cup (dry)
• Carrot - 1 medium (diced)
• Celery - 1 stalk (diced)
• Onion - 1 medium (chopped)
• Garlic - 2 cloves (minced)
• Vegetable broth - 4 cups
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Bay leaf - 1
• Fresh parsley - for garnish

Steps

1. Rinse the lentils, quinoa, and brown rice under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and diced celery, sautéing until softened, about 5-7 minutes.
3. Add the minced garlic, cumin, and paprika, stirring for about 1 minute until fragrant.
4. Pour in the vegetable broth and bring to a boil. Add the rinsed lentils, quinoa, and brown rice, along with the bay leaf.
5. Reduce the heat to low and cover the pot, simmering for about 25 minutes or until the lentils and rice are tender.
6. Stir in the cooked chickpeas and season with salt and black pepper to taste. Let it simmer for an additional 5 minutes.
7. Remove the bay leaf and serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.8 L

Health Benefits

• High in plant-based protein from chickpeas, lentils, and quinoa.
• Rich in dietary fiber, promoting digestive health.

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