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 On the spot Pot. gluten-free, soy-free with nut-free choice
This tremendous scrumptious chickpea lentil spinach stew is a simple, 1-pan dinner. Lentils, quinoa, and chickpeas cook 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 plenty 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 simple 1 pot hearty meal. There’s protein from the lentils, chickpeas, quinoa, nuts or seeds! And when you serve with entire grain flatbread or bread, there’s protein there too!
You can also make chickpea lentil spinach stew on the stovetop or within the On the spot 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 On the spot Pot, although, so the pictures ought to provide help 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!
- plenty of sneaky veggies from the spinach-tomato puree
- naturally gluten-free and soy-free with simple nut-free choice
- 1/4 cup pink 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 pink onion, finely chopped or thinly sliced
- 1 delicate inexperienced chili, finely chopped, non-compulsory
- 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
- 3 cloves of garlic
- 1″ ginger
- 1/4 teaspoon black peppercorns, or add black pepper later
- 2 cups water, or veggie inventory
- 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
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Wash and drain the lentils and quinoa and hold prepared. Drain the chickpeas and hold prepared.
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In a pan, add oil, onions, and inexperienced chili and cook dinner on medium warmth for five minutes. Add the spices and blend nicely and cook 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 clean puree. Add to the pan and blend nicely. Add the lentils, quinoa, and chickpeas and blend. Add salt, sugar, and 1.5 cups water, combine and canopy and cook 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 scorching topped with garnishes of selection similar to 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 On the spot Pot: Do all the pan frying within the On the spot Pot on sauté mode. Add salt, sugar, water and blend in. Cook 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
Vitamin data is mechanically calculated, so ought to solely be used as an approximation.
Elements and Substitutions
- pink 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 choice.
- aromatics – Onion, inexperienced chili, garlic, and ginger carry 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 colour and add fiber and greens
- black peppercorns – For warmth and a flowery taste. You should utilize cracked black pepper as a substitute, when you choose.
- sugar – Just a little 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.
💡 Ideas
- 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
The right way to Make Chickpea Lentil Quinoa Spinach Stew
Wash and drain the lentils and quinoa and hold prepared. Drain the chickpeas and hold prepared.
In a pan, add oil, onions, and inexperienced chili and cook dinner on medium warmth for five minutes. Add the spices and blend nicely and cook dinner for a minute.
In the meantime, mix the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup water right into a clean puree.
Add to the pan and blend nicely.
Add the lentils, quinoa, and chickpeas and blend. Add salt, sugar, and 1.5 cups water and canopy and cook 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. Cook dinner for a couple of minutes.
Serve scorching topped with garnishes of selection 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 too 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
Often Requested Questions
Chickpea lentil spinach stew is of course gluten-free and soy-free. Omit the cashews for nut-free.
