Hearty chickpea lentil quinoa spinach stew packed with plant-based protein and fiber. A healthy, vegan one-pot meal for any day.
🧾 Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp turmeric
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- 1 cup cooked chickpeas (or canned, drained)
- ½ cup dried red lentils, rinsed
- ¼ cup uncooked quinoa, rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 3 cups fresh spinach
- Juice of ½ lemon
👩🍳 Instructions
First, heat the olive oil in a large pot over medium heat. Add the onion and sauté until soft and translucent.
Next, add the garlic, cumin, smoked paprika, turmeric, salt, and pepper. Stir and cook for 30 seconds until fragrant.
Then, stir in the chickpeas, lentils, quinoa, vegetable broth, and diced tomatoes.
After that, bring the stew to a gentle boil. Reduce the heat and simmer for 20–25 minutes, stirring occasionally, until the lentils and quinoa are tender.
Next, add the spinach and cook for 2–3 minutes, until wilted.
Finally, stir in the lemon juice. Taste and adjust seasoning before serving.
💡 Tips & Variations
- Creamier texture: Add ¼ cup coconut milk or cashew cream.
- Extra vegetables: Stir in carrots, zucchini, or sweet potatoes.
- Spicy kick: Add red pepper flakes or cayenne.
- Slow cooker: Cook on low for 6–7 hours.
- Freezer-friendly: Store portions for up to 3 months.
🌟 Benefits of Chickpea Lentil Quinoa Spinach Stew
First, this stew delivers complete plant-based protein from lentils, chickpeas, and quinoa.
Additionally, spinach adds iron, calcium, and antioxidants that support overall wellness.
Moreover, the fiber-rich ingredients promote digestion and long-lasting fullness.
Furthermore, this one-pot meal is naturally vegan, dairy-free, and gluten-free.
In addition, it’s ideal for meal prep and reheats well throughout the week.
Finally, it provides a comforting, nourishing option for healthy lunches or dinners.
📊 Nutrition Facts (Per Serving – Approximate)
- Calories: 310
- Protein: 14g
- Carbohydrates: 45g
- Fiber: 11g
- Fat: 8g
- Saturated Fat: 1g
- Sugar: 6g
- Sodium: 480mg
🧒 Kid-Friendly Version
To make this stew more kid-friendly, reduce the spices and omit smoked paprika. Mash some of the chickpeas and lentils to create a thicker, smoother texture. Serve with warm bread or over rice to make it more familiar and filling for kids.
