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Chickpea Lentil Quinoa Spinach Stew
5 from 108 votes

Chickpea Lentil Quinoa Spinach Stew

Chickpea Lentil Quinoa Spinach Stew is a nourishing, spiced legume and grain stew cooked with tomatoes, spinach, and aromatic Indian spices like garam masala, cumin, cinnamon, and cardamom. Textured with soft lentils and quinoa, and accented by blended spinach and tomato, this stew is finished with cashews and suggested garnishes like non-dairy yogurt and pepper flakes.

Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 3
Calories: 435 kcal
Course: Soup
Cuisine: Indian

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

    Cup of Yum
  1. Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
  2. 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.
  3. 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.
  4. 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

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%)

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 435

% 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.