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

This hearty Vegetable and Chickpea Stew is packed with protein-rich quinoa, lentils, and chickpeas, creating a nourishing and satisfying meal. Perfect for a cozy dinner, this stew is both flavorful and wholesome, making it an ideal kosher option.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• 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 - 1/2 cup, rinsed
• Brown rice - 1/2 cup, rinsed
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
2. Add the diced carrot, celery, bell pepper, and zucchini to the pot. Cook, stirring occasionally, for another 5-7 minutes until the vegetables begin to soften.
3. Stir in the drained chickpeas, canned diced tomatoes (with their juice), vegetable broth, quinoa, green lentils, brown rice, paprika, cumin, salt, and black pepper.
4. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 30 minutes, or until the lentils and rice are tender.
5. Taste and adjust seasoning if necessary. Remove from heat and stir in the chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 75 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.6 L

Health Benefits

• High in protein and fiber from legumes and grains.
• Rich in vitamins and minerals from a variety of vegetables.

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