Chickpea Lentil Quinoa Spinach Stew

Name: Chickpea Lentil Quinoa Spinach Stew
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 3
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)

Nutrition Facts

Per serving · recipe makes 3 · 45m total

Servings

Calories

16% of a 2,000 cal day

323KCAL

Protein

15g30% DV

% DAILY VALUE

Total Fat7g

Saturated1g

Unsaturated5g

—

Total Carbs54g

20%

Fiber13g

45%

Total Sugars12g

—

incl. Added Sugars3g

Starch30g

—

Sodium1018mg

44%

% Daily Value is based on a 2,000 calorie day.

A hearty one-pot stew combining lentils, chickpeas, quinoa, and spinach with warm Indian spices like garam masala and cumin. Packed with protein and flavor, this is a complete, satisfying meal.

Ingredients

3 SERVINGS

¼ cupred lentils (masoor dal)
¼ cupquinoa
15 oz15-ounce can chickpeas — canned, or 1.5 cups cooked chickpeas, safed chana
1 tspoil — or sauté in broth for oil-free
½ cupred onion
1mild green chili — finely chopped, optional
1 tspgaram masala
¼ tspcinnamon powder — ground
¼ tspcardamom powder — ground
½ tspcumin powder — ground
2large tomatoes
2 cupspacked spinach — or frozen spinach
3garlic
1 inchginger
¼ tspblack peppercorns
2 cupswater — or veggie stock
¾ tspsalt
½ tspraw sugar — or other sweetener
2 tbspchopped cashews — optional
non-dairy yogurt or non-dairy cream, crushed pepper flakes, and more cashews or hemp seeds — for garnish

Quantities update with the servings stepper. Tap an ingredient to see what it adds.Click an ingredient to see what it adds.

Method

45m total

Read the method on Vegan RichaVegan Richa’s original page

Made this?

Mark it made so your Library keeps track, and say if it’s a keeper — that tunes your Home feed.

mainindiansoupbeansdairy freegluten freeveganvegetarian

Nutrition is estimated by Chive from the ingredients above, per serving.

Report a problem with this recipe