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Chickpea Lentil Quinoa Spinach Stew

You've got to try this amazing, 1-pot, chickpea lentil quinoa spinach stew! It's a 30-minute meal that's packed with protein and FLAVOR. It has 21 grams of protein per serving! Make it on the stovetop or in your Instant Pot. gluten-free, soy-free with nut-free option

Prep Time
20 mins
Cook Time
20 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 can chickpeas or 1.5 cups cooked chickpeas, safed chana
  • 1 teaspoon oil or sauté in broth for oil-free
  • 1/2 cup red onion finely chopped or thinly sliced
  • 1 mild green chili finely chopped, optional
  • 1 teaspoon garam masala or more
  • 1/4 teaspoon cinnamon powder
  • 1/4 teaspoon cardamom powder
  • 1/2 teaspoon cumin powder
  • 2 large tomatoes
  • 2 cups packed spinach add more for greener soup, use about 3 oz frozen
  • 3 cloves of 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 chopped cashews (omit for nut-free)
  • non-dairy yogurt or non-dairy cream, crushed pepper flakes, and more cashews or hemp seeds for garnish

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

  • Variations: Add half coconut milk for creamier soup. Add veggies like cauliflower, sweet potato etc. Add a tsp or more nutritional yeast for a cheesy flavor. Change up the spice blends. 
  • substitutes: Don't have lentils, omit them. Don't have quinoa, use millet, couscous or rice.
  • Protein: Add more protein by garnishing with hemp seeds, or a non dairy cream made with nuts seeds or tofu. Add nutritional yeast. Pair with whole grain bread or flatbread
  • To make this in Instant Pot: Do all of the pan frying in the Instant Pot on sauté mode. Add the blended sauce, salt, sugar, water and mix in. Cook at high pressure for 2 minutes with a natural release. 
  • Chickpea lentil spinach stew is naturally gluten-free and soy-free. Omit the cashews for nut-free.

Nutrition Information

Calories 435kcal (22%) Carbohydrates 69g (23%) Protein 22g (44%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 3g Monounsaturated Fat 4g Sodium 688mg (29%) Potassium 1060mg (30%) Fiber 19g (76%) Sugar 12g (24%) Vitamin A 2612IU (52%) Vitamin C 24mg (27%) Calcium 139mg (14%) Iron 8mg (44%)

Nutrition Facts

Serving: 3Serving

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.