Vegetable and Chickpea Stew with Quinoa and Rice and Lentils

This hearty Vegetable and Chickpea Stew with Quinoa, Rice, and Lentils is a nourishing and flavorful dish that combines a variety of vegetables and legumes for a satisfying meal. Perfect for a cozy dinner, this stew is packed with protein and fiber, making it both filling and healthy.

Ingredients

• Olive oil - 2 tablespoons
• Onion, chopped - 1 medium
• Garlic, minced - 3 cloves
• Carrot, diced - 1 medium
• Celery, diced - 1 stalk
• Bell pepper, diced - 1 medium
• Zucchini, diced - 1 small
• Canned diced tomatoes - 400 grams
• Chickpeas, drained and rinsed - 240 grams
• Vegetable broth - 500 ml
• Quinoa, rinsed - 100 grams
• Rice, uncooked - 50 grams
• Lentils, rinsed - 100 grams
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley, chopped - for garnish

Steps

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is 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, chickpeas, vegetable broth, quinoa, rice, lentils, cumin, paprika, salt, and black pepper. Bring the mixture to a boil.
4. Reduce the heat to low and cover the pot. Simmer for about 25-30 minutes, or until the quinoa, rice, and lentils are cooked through and the stew has thickened.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 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 aiding in weight management.

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