5 from 246 votes
Lentil Chickpea Stew with sun-dried tomato and italian herbs
This Lentil Chickpea Stew combines red lentils, chickpeas, and sun-dried tomatoes with Italian herbs cooked in coconut milk and vegetable broth. The stew has a creamy texture from the coconut milk and a balance of savory and lightly tangy flavors from the tomato paste and herbs. Spinach and vegan Parmesan enrich the stew before serving, making it a hearty and nourishing dish.
Prep Time
15 mins
Cook Time
35 mins
Servings:
4
Calories:
370 kcal
Course:
Main Course, Dinner
Cuisine:
Vegan
Ingredients
- 1 teaspoon neutral cooking oil generic cooking oil
- 1/2 cup onion chopped
- 2 cloves garlic minced
- 1/4 cup celery optional, chopped
- 1/2 cup carrot chopped
- 1-2 tablespoon sun dried tomato chopped
- 1 teaspoon oregano
- 1 teaspoon italian herb blend
- 1 tablespoon tomato paste
- 15 ounce coconut milk or 1.5 cups other non dairy milk such as cashew milk or soy milk Or use more broth, can
- 1 1/2 cups water or veggie broth
- 1/2 teaspoon salt
- 1/3 cup red lentils see notes to use cooked lentils, dried
- 15 ounce chickpeas drained, or 1 1/2 cups of cooked chickpeas, or use white beans or butter beans, canned
- 1/4 teaspoon black pepper or use pepper flakes
To Add Later
- 1/2 cup spinach thawed, frozen
- 2 to 3 tablespoons vegan parmesan cheese
For Garnish
- red pepper flakes like basil or parsley, chopped herbs
- vegan parmesan
- herbs
Instructions
- Heat a large skillet over medium heat, and add the oil. Once the oil is hot, add the onion and garlic and a good pinch of salt and cook until the onion is translucent and the garlic is smelling fragrant and starting to turn golden, 4 to 5 minutes. Add splashes of water to help onion cook evenly.
- Add in the celery, carrots, sun dried tomato and all of the herbs. Mix and cook for 2 minutes.
- Add in the tomato paste and coconut milk, and press and mix so that the tomato paste mixes into the coconut milk. Mix in the water, salt, red lentils, chickpeas, and pepper.
- Then, cover with a lid and cook over medium heat for 10 minutes, then reduce the heat to medium-low and continue to cook for another 15 minutes or until the red lentils are cooked to preference. I like them to be soft, so that they thicken the sauce mixture.
- Mix in the spinach and vegan parmesan, then bring to a boil, and taste and adjust flavor and thickness. Add more salt, if needed, and some more black pepper and herbs, if you want. If there isn't enough liquid, then you can add in some more water or broth at this point. (Adjust the color if you like with a teaspoon more tomato paste or some paprika if you like)
- Bring to a boil, and cook until the spinach is cooked, about 2 minutes, then switch off the heat.
- Garnish with fresh herbs, pepper flakes, and more vegan Parmesan, and serve with some sourdough, garlic bread, pasta or however you like.
Cup of Yum
Notes
- Refrigerate leftovers for up to 3 days or freeze for longer storage; reheat gently in the microwave or a skillet.
- Use cooked lentils to reduce cooking time by omitting water and shortening the simmering to about 15 minutes.
- For additional protein, serve with whole grain bread or garnish with hemp seed and a nut-based vegan Parmesan.
- To make a curry variation, replace Italian herbs with curry powder, cumin, and coriander; cook accordingly.
- The Instant Pot method uses stock instead of coconut milk and pressure cooks for 3 minutes with quick release before adding spinach and vegan Parmesan.
Nutrition Information
Calories
370kcal
(19%)
Carbohydrates
50g
(17%)
Protein
15g
(30%)
Fat
12g
(18%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
(12%)
Sodium
497mg
(21%)
Potassium
721mg
(15%)
Fiber
15g
(60%)
Sugar
8g
(16%)
Vitamin A
5113IU
(102%)
Vitamin C
8mg
(9%)
Calcium
126mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 370
% Daily Value*
| Calories | 370kcal | 19% |
| Carbohydrates | 50g | 17% |
| Protein | 15g | 30% |
| Fat | 12g | 18% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Sodium | 497mg | 21% |
| Potassium | 721mg | 15% |
| Fiber | 15g | 60% |
| Sugar | 8g | 16% |
| Vitamin A | 5113IU | 102% |
| Vitamin C | 8mg | 9% |
| Calcium | 126mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.