Chickpea Lentil Quinoa Spinach Stew
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Vegan Richa · by Vegan Richa★ 5.0 (47)

Chickpea Lentil Quinoa Spinach Stew

NUTRITION · PER SERVING45M COOK
CAL 14%·PRO 28%
CARBS 48G66% OF CAL
11G FIBER9G SUGAR28G OTHER
FAT 7G21% OF CAL
1G SAT6G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

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.

mainindiansoupbeansdairy freegluten freeveganvegetarian
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Nutrition & ingredients

Ingredients

serves 3
  • 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)
PREP
20M
SODIUM
1007MG
ESTIMATE
COMPLETE

Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.