Chickpea-Lentil-Spinach Stew Recipe


This simple healthy and tasty stew should become a regular part of your diet. This is a nutritious dish which you can easily alter to match your personal preferences. You can add more vegetables or meat such as chicken or turkey cut into small pieces. 


This stew is rich in iron, calcium, Vitamins A, B, C, K, magnesium, zinc, vegetable proteins, etc.


SERVINGS: 3

INGREDIENTS:

100g              red lentils

100g              quinoa or couscous

250g              cooked chickpeas

1 teaspoon    oil

2                    onions

2                    bigger tomatoes

½ teaspoon   chilli

1 teaspoon    garam masala

¼ teaspoon   cinnamon

¼ teaspoon   cardamon

½ teaspoon   cumin

200g              spinach

3 cloves         garlic

½ teaspoon   ginger powder

¼ teaspoon   pepper

50g                chopped nuts (cashew, hazelnut, mandel..)

juice from 2 lemons


INSTRUCTIONS:

  1. Wash and drain the lentils. Drain the chickpeas and keep ready. 

  2. In a pan, add oil and onions and cook on medium heat for 5 minutes.

  3. Add all the spices, mix well and cook for a minute.

  4. Meanwhile, blend the tomato, spinach, garlic, ginger, lemon juice, pepper with ½ cup water into a smooth puree.

  5. Add to the pan and mix well. Add the lentils, quinoa and chickpeas and stir.

  6. Add 1.5 cups water and cover and cook for 20 minutes.

  7. Stir once in between. Add cashew pieces and mix in.


Image by veeterzy

©2017-2020 by Healthy With Food - Certified Nutritionist

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