Description
This Lentil and Chickpea Stew is a hearty, flavorful, and nutritious Mediterranean-inspired recipe perfect for a wholesome vegan meal. Packed with protein-rich lentils and chickpeas, fresh vegetables, and aromatic spices, it offers a comforting stew that is both gluten-free and easy to prepare on the stovetop. Ideal for a healthy dinner, this plant-based stew is also flexible, allowing for additional root vegetables and pairs beautifully with crusty bread or rice.
Ingredients
Scale
Legumes:
- 1 cup dried brown or green lentils, rinsed and drained
- 1 can (15 ounces) chickpeas, drained and rinsed
Vegetables:
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach or kale, chopped
- 1 can (14.5 ounces) diced tomatoes
Spices and Seasonings:
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1 bay leaf
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- Juice of 1 lemon
Other:
- 2 tablespoons olive oil
- 4 cups vegetable broth
- Fresh parsley, chopped for garnish
Instructions
- Sauté the Vegetables: Heat the olive oil in a large pot over medium heat. Add the chopped onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté for about 5 to 7 minutes until the vegetables have softened and become fragrant.
- Add Spices: Stir in ground cumin, smoked paprika, ground coriander, and cayenne pepper if using. Cook for 1 minute to release the spices’ aroma.
- Add Lentils and Chickpeas: Add the rinsed lentils and drained chickpeas to the pot, mixing well with the sautéed vegetables and spices.
- Add Liquids and Simmer: Pour in the diced tomatoes with their juice, vegetable broth, and add the bay leaf. Season with salt and black pepper. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25 to 30 minutes, or until the lentils are tender.
- Add Greens and Lemon Juice: Remove the bay leaf, then stir in the chopped spinach or kale along with the fresh lemon juice. Continue simmering for another 3 to 5 minutes until the greens wilt.
- Adjust Seasoning and Serve: Taste the stew and adjust seasoning as needed. Serve hot, garnished with freshly chopped parsley.
Notes
- For a heartier stew, consider adding diced potatoes or sweet potatoes during the simmering stage.
- This stew pairs wonderfully with crusty bread or served over rice for a complete meal.
- Leftovers store well in the refrigerator for up to 4 days and freeze beautifully for future meals.
