Lentil and Chickpea Stew

Name: Lentil and Chickpea Stew
Total time: 30 min
Yield: 4 people
Ingredients: 1 tbsp Olive Oil; 1 count Onion; 2 count Garlic; 1 tsp Cumin Powder; 1 tsp Smoked Paprika; 14 oz Chickpeas (canned); 14 oz Diced Tomatoes (canned); 0.75 cup Brown or Green Lentils (dried); 3 cup Vegetable Broth; 4 cup Spinach

Vegan • Vegetarian • Gluten-Free • Dairy-FreeUnder 30 MinsHigh ProteinOne-Pot • Meal Prep FriendlyDinner • Lunch

Easy

30min

350kcal

4people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A hearty, warming plant-based stew packed with plant protein and fiber from lentils and chickpeas.

Looking for the perfect plant-based meal that keeps you full for a long time? This Lentil and Chickpea Stew is a true nutritional powerhouse. Both lentils and chickpeas are packed with complex carbohydrates, essential dietary fiber, and high-quality plant-based proteins. This makes it an ideal dish for athletes, people looking to lose weight without feeling hungry, or simply anyone who enjoys a warming, filling meal. The secret to a good Lentil and Chickpea Stew lies in the spices. By using cumin and smoked paprika, the dish gains a deep, smoky, and earthy flavor that is perfectly balanced by the sweetness of the tomatoes. Furthermore, this dish is excellent for 'meal prep.' In fact, the flavors of this Lentil and Chickpea Stew develop even further in the refrigerator, making it perhaps even tastier the next day. Serve it in a deep bowl, garnish with fresh herbs if desired, and enjoy a nutritious, fiber-rich meal that is surprisingly easy and quick to make. It is budget-friendly, healthy, and fits into a varied diet.

Ingredients

1 tbsp Olive Oil
1 count Onion (1 medium onion)
2 count Garlic (2 cloves)
1 tsp Cumin Powder
1 tsp Smoked Paprika
400 g Chickpeas (canned) (1 can, drained)
400 g Diced Tomatoes (canned) (1 can)
150 g Brown or Green Lentils (dried) (approx 3/4 cup)
700 ml Vegetable Broth
100 g Spinach (approx 4 large handfuls)

Instructions

1
Heat the olive oil in a large pot over medium heat.
2
Dice the onion and finely mince the garlic. Add them to the pot and sauté until translucent (about 5 minutes).
3
Stir in the cumin powder and smoked paprika and cook for 1 minute until the aromas are released.
4
Rinse the chickpeas and dried lentils under cold water.
5
Add the chickpeas, lentils, diced tomatoes, and vegetable broth to the pot and bring to a boil.
6
Reduce the heat, cover with a lid, and let simmer gently for about 20-25 minutes, or until the lentils are tender.
7
Just before serving, stir in the spinach and allow it to wilt in the warm stew.

Chef's Tips

•Season further with salt, black pepper, or a squeeze of fresh lemon juice.
•Want more protein? Serve this stew with a dollop of plant-based or Greek yogurt.

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Recipe By

Kitchen Buddy Chef