Chickpea Lentil Quinoa Spinach Stew
User Reviews
5
Chickpea Lentil Quinoa Spinach Stew
Description
This stew combines red lentils, quinoa, and chickpeas with a blended puree of tomato, spinach, garlic, and ginger, enriched by spices including garam masala, cinnamon, cardamom, and cumin. Lightly sautéing onions and chilies before adding the puree and legumes builds flavor depth. It simmers until the grains and lentils are tender and the flavors meld into a thick, hearty texture.
The stew offers savory warmth with complex spice notes and a slight sweetness balanced by sugar. The spinach provides a mild green flavor and additional nutrients, while cashews add textural contrast. Suggested garnishes like non-dairy yogurt and hemp seeds extend creaminess and visual appeal.
This dish can be served with bread, crackers, flatbread, or naan for dipping, making it a filling and versatile meal. It can be made vegan, gluten-free, and nut-free with ingredient adjustments.
Variations include adding coconut milk for creaminess or additional vegetables for bulk. The stew adapts well to Instant Pot preparation and lends itself to protein boosts via garnishes such as hemp seeds or non-dairy creams.
Ingredients
- 1/4 cup red lentils masoor dal
- 1/4 cup quinoa
- 15 ounce chickpeas or 1.5 cups cooked chickpeas, safed chana, canned
- 1 teaspoon neutral cooking oil or sauté in broth for oil-free, generic cooking oil
- 1/2 cup red onion finely chopped or thinly sliced
- 1 green chili finely chopped, optional, mild
- 1 teaspoon garam masala or more
- 1/4 teaspoon cinnamon powder
- 1/4 teaspoon cardamom powder
- 1/2 teaspoon cumin powder
- 2 tomato large
- 2 cups spinach add more for greener soup, use about 3 oz frozen, packed
- 3 cloves garlic
- 1" ginger
- 1/4 teaspoon black peppercorns or add black pepper later
- 2 cups water or veggie stock , divided
- 3/4 teaspoon salt or to taste
- 1/2 teaspoon raw sugar or other sweetener
- 2 tablespoons cashews omit for nut-free, chopped
- Non-Dairy yogurt for garnish, or non-dairy cream, includes crushed pepper flakes, and more cashews or hemp seeds
Instructions
- Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
- In a pan, add oil, onions, and green chili and cook on medium heat for 5 minutes. Add the spices and mix well and cook for a minute.
- Meanwhile, blend the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup or more water into a smooth puree. Add to the pan and mix well. Add the lentils, quinoa, and chickpeas and mix. Add salt, sugar, and the remaining 1.5 cups water, mix and cover and cook for 20 minutes. Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water or non dairy milk if needed for soupier consistency and bring to a boil.
- Serve hot topped with garnishes of choice such as hemp seeds, pepper flakes, non dairy yogurt, and bread, crackers, flatbread, or naan for dipping.
Notes
- For a creamier stew, add half a cup of coconut milk during cooking.
- Additional vegetables like cauliflower or sweet potato can be added for variety and texture.
- Adjust spices to taste; nutritional yeast can be added for a cheesy flavor.
- Lentils or quinoa can be substituted with similar grains such as millet, couscous, or rice if unavailable.
- Garnish with hemp seeds or non-dairy cream for extra protein and richness.
- This stew can be made in an Instant Pot by sautéing then pressure cooking for 2 minutes with natural release.
- Omit cashews for a nut-free version; naturally gluten-free and soy-free.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 435 kcal
% Daily Value*
| Calories | 435kcal | 22% |
| Carbohydrates | 69g | 23% |
| Protein | 22g | 44% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 688mg | 29% |
| Potassium | 1060mg | 23% |
| Fiber | 19g | 76% |
| Sugar | 12g | 24% |
| Vitamin A | 2612IU | 52% |
| Vitamin C | 24mg | 27% |
| Calcium | 139mg | 14% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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