You’ve received to do that superb, 1-pot, chickpea lentil quinoa spinach stew! It’s a 30-minute meal that’s filled with protein and FLAVOR. It has 21+ grams of protein per serving! Make it on the stovetop or in your Prompt Pot. gluten-free, soy-free with nut-free possibility
This tremendous scrumptious chickpea lentil spinach stew is a straightforward, 1-pan dinner. Lentils, quinoa, and chickpeas prepare dinner collectively in a spinach puree. With solely 10 minutes of lively cooking time, it is a excellent, high-protein, weeknight dinner.
It’s received a lot of scrumptious Indian curry flavors that make it so addictive and satisfying.
I took inspiration from the spinach curry from my Palak tofu and used that because the sauce for this stew! The greens get blended because the sauce to allow them to’t be picked out! The puréed greens cooked with spices additionally takes away the green-y taste! This stew is a straightforward 1 pot hearty meal. There’s protein from the lentils, chickpeas, quinoa, nuts or seeds! And for those who serve with entire grain flatbread or bread, there’s protein there too!
You may make chickpea lentil spinach stew on the stovetop or within the Prompt Pot. You’ll discover instructions for each within the recipe card. I even have step-by-step instructions with photos for the stovetop methodology. It’s similar to what you do within the Prompt Pot, although, so the pictures ought to assist you to with both methodology.
This deeply seasoned, curried stew is aromatic, filling, and an ideal dinner on a cold night!
Why You’ll Love Chickpea Lentil Quinoa Spinach Stew
- 1 pot, 1 bowl meal
- protein filled with 21 grams of protein per bowl
- There’s protein from the lentils, chickpeas, quinoa, nuts or seeds!
- a lot of sneaky veggies from the spinach-tomato puree
- naturally gluten-free and soy-free with straightforward nut-free possibility
- 1/4 cup purple 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 purple onion, finely chopped or thinly sliced
- 1 delicate inexperienced chili, finely chopped, non-obligatory
- 1 teaspoon garam masala, or extra
- 1/4 teaspoon cinnamon powder
- 1/4 teaspoon cardamom powder
- 1/2 teaspoon cumin powder
- 2 massive tomatoes
- 2 cups packed spinach, add extra 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 inventory , divided
- 3/4 teaspoon salt or to style
- 1/2 teaspoon uncooked sugar or different sweetener
- 2 tablespoons chopped cashews, (omit for nut-free)
- non-dairy yogurt or non-dairy cream, crushed pepper flakes, and extra cashews or hemp seeds , for garnish
Stop your display from going darkish
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Wash and drain the lentils and quinoa and maintain prepared. Drain the chickpeas and maintain prepared.
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In a pan, add oil, onions, and inexperienced chili and prepare dinner on medium warmth for five minutes. Add the spices and blend effectively and prepare dinner for a minute.
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In the meantime, mix the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup water right into a easy puree. Add to the pan and blend effectively. Add the lentils, quinoa, and chickpeas and blend. Add salt, sugar, and 1.5 cups water, combine and canopy and prepare dinner for 20 minutes. Stir as soon as in between. Add cashew items and blend in, style and alter salt and spice. Add water if wanted for soupier consistency.
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Serve sizzling topped with garnishes of alternative reminiscent of hemp seeds, pepper flakes, non dairy yogurt, and bread, crackers, flatbread, or naan for dipping.
substitutes: Don’t have lentils, omit them. Don’t have quinoa, use millet, couscous or rice.
Protein: Add extra protein by garnishing with hemp seeds, or a non dairy cream made with nuts seeds or tofu. Add dietary yeast. Pair with entire grain bread or flatbread
To make this in Prompt Pot: Do all the pan frying within the Prompt Pot on sauté mode. Add the blended sauce, salt, sugar, water and blend in. Prepare dinner at excessive stress for two minutes with a pure launch.
Chickpea lentil spinach stew is of course gluten-free and soy-free. Omit the cashews for nut-free.
Energy: 435kcal, Carbohydrates: 69g, Protein: 22g, Fats: 9g, Saturated Fats: 1g, Polyunsaturated Fats: 3g, Monounsaturated Fats: 4g, Sodium: 688mg, Potassium: 1060mg, Fiber: 19g, Sugar: 12g, Vitamin A: 2612IU, Vitamin C: 24mg, Calcium: 139mg, Iron: 8mg
Diet info is mechanically calculated, so ought to solely be used as an approximation.
Components and Substitutions
- purple lentils – These add protein and thicken the stew.
- quinoa – For extra protein and so as to add texture.
- chickpeas – Canned or cooked chickpeas add much more protein and nice texture to this stew.
- oil – To sauté. You may broth fry for an oil-free possibility.
- aromatics – Onion, inexperienced chili, garlic, and ginger deliver umami and just a little warmth to this stew.
- floor spices – Chickpea lentil spinach stew has unimaginable taste from garam masala, cinnamon, cardamom, and cumin.
- tomatoes – Add moisture and umami.
- spinach – Offers this stew its vibrant, inexperienced shade and add fiber and greens
- black peppercorns – For warmth and a flowery taste. You should use cracked black pepper as a substitute, for those who favor.
- sugar – Slightly sweetness offsets the earthy/grassy flavors from the spinach, quinoa, and beans.
- cashews – For crunch and even MORE protein! Omit for nut-free.
- garnishes – Prime this chickpea lentils quinoa spinach stew with a drizzle of non-dairy yogurt or non-dairy cream, some crushed pepper flakes, and extra cashews.
💡 Suggestions
- Wash and drain the lentils and quinoa whereas the onion is cooking to scale back lively cooking time within the kitchen.
- don’t need to use a blender? Use chopped spinach and chopped tomato as a substitute
Make Chickpea Lentil Quinoa Spinach Stew
Wash and drain the lentils and quinoa and maintain prepared. Drain the chickpeas and maintain prepared.
In a pan, add oil, onions, and inexperienced chili and prepare dinner on medium warmth for five minutes. Add the spices and blend effectively and prepare dinner for a minute.
In the meantime, mix the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup water right into a easy puree.
Add to the pan and blend effectively.
Add the lentils, quinoa, and chickpeas and blend. Add salt, sugar, and 1.5 cups water and canopy and prepare dinner for 20 minutes. Stir as soon as in between. Add cashew items and blend in, style and alter salt and spice. Add water if wanted for soupier consistency. Prepare dinner for a couple of minutes.
Serve sizzling topped with garnishes of alternative and bread, crackers, flatbread, or naan for dipping.
What to Serve with Chickpea Lentil Spinach Stew
This stew is a meal by itself, however you can even serve with some toasted bread, flatbread, or naan to dip.
Add extra protein by garnishing with hemp seeds, or a non dairy cream made with nuts seeds or tofu. Pair with entire grain bread or flatbread
Ceaselessly Requested Questions
Chickpea lentil spinach stew is of course gluten-free and soy-free. Omit the cashews for nut-free.
