This hearty plant-based Lentil and Chickpea Stew is perfect for a nutritious and filling meal. It’s packed with protein, fiber, and rich flavors.
Ingredients:
1 cup dry lentils (green or brown), rinsed
1 can (15 oz) chickpeas, drained and rinsed
1 tablespoon olive oil (optional for a richer flavor)
1 large onion, diced
3 cloves garlic, minced
2 large carrots, diced
2 stalks celery, diced
1 can (14.5 oz) diced tomatoes with juices
4 cups vegetable broth (low sodium preferred)
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric
1 bay leaf
1/4 teaspoon red pepper flakes (optional, for heat)
Salt and pepper, to taste
2 cups spinach or kale, chopped
Juice of 1 lemon
Fresh parsley, chopped (for garnish)
Instructions:
Prepare the lentils:
Rinse the lentils under cold water and set aside.
Sauté the vegetables:
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, until soft and translucent.
Add the minced garlic, carrots, and celery. Cook for an additional 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add spices and tomatoes:
Stir in the ground cumin, coriander, smoked paprika, turmeric, and red pepper flakes (if using). Cook for 1-2 minutes until the spices are fragrant.
Add the diced tomatoes with their juices and cook for another 2 minutes, allowing the flavors to blend.
Cook the lentils and chickpeas:
Add the rinsed lentils, chickpeas, vegetable broth, and bay leaf. Stir well.
Bring the mixture to a boil, then reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender. Stir occasionally.
Add greens and season:
Once the lentils are cooked, stir in the spinach (or kale). Simmer for another 3-5 minutes, until the greens wilt.
Season with salt, pepper, and lemon juice to taste.
Garnish and serve:
Remove the bay leaf.
Serve the stew hot, garnished with fresh parsley and an extra drizzle of lemon juice, if desired.
Notes:
Texture Variation: For a thicker stew, you can use a potato masher to mash some of the lentils and chickpeas directly in the pot.
Storage: This stew keeps well in the fridge for up to 5 days and can be frozen for up to 3 months.
This recipe provides a rich, satisfying plant-based meal that is both nutrient-dense and full of bold flavors. Enjoy!
Lina