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You’ve got to try this amazing, 1-pot, chickpea lentil quinoa spinach stew! It’s a 30-minute meal that’s packed with protein and FLAVOR. It has 21+ grams of protein per serving! Make it on the stovetop or in your Instant Pot. gluten-free, soy-free with nut-free option. This post was originally published May 2, 2014.
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This super delicious chickpea lentil spinach stew is an easy, 1-pan dinner. Lentils, quinoa, and chickpeas cook together in a spinach puree. With only 10 minutes of active cooking time, this is a perfect, high-protein, weeknight dinner.
It’s got lots of delicious Indian curry flavors that make it so addictive and satisfying.
I took inspiration from the spinach curry from my Palak tofu and used that as the sauce for this stew! The greens get blended as the sauce so they can’t be picked out! The puréed greens cooked with spices also takes away the green-y flavor! This stew is an easy 1 pot hearty meal. There’s protein from the lentils, chickpeas, quinoa, nuts or seeds! And if you serve with whole grain flatbread or bread, there’s protein there too!
You can make chickpea lentil spinach stew on the stovetop or in the Instant Pot. You’ll find directions for both in the recipe card. I also have step-by-step directions with pictures for the stovetop method. It’s very similar to what you do in the Instant Pot, though, so the photos should help you with either method.
This deeply seasoned, curried stew is fragrant, filling, and a perfect dinner on a chilly evening!
Why You’ll Love Chickpea Lentil Quinoa Spinach Stew
- 1 pot, 1 bowl meal
- protein packed with 21 grams of protein per bowl
- There’s protein from the lentils, chickpeas, quinoa, nuts or seeds!
- lots of sneaky veggies from the spinach-tomato puree
- naturally gluten-free and soy-free with easy nut-free option
More 1-Pot Meals
Chickpea Lentil Quinoa Spinach Stew
Equipment
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
Instructions
- Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
- In a pan, add oil, onions, and green chili and cook on medium heat for 5 minutes. Add the spices and mix well and cook for a minute.
- Meanwhile, blend the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup or more water into a smooth puree. Add to the pan and mix well. Add the lentils, quinoa, and chickpeas and mix. Add salt, sugar, and the remaining 1.5 cups water, mix and cover and cook for 20 minutes. Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water or non dairy milk if needed for soupier consistency and bring to a boil.
- Serve hot topped with garnishes of choice such as hemp seeds, pepper flakes, non dairy yogurt, and bread, crackers, flatbread, or naan for dipping.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients and Substitutions
- red lentils – These add protein and thicken the stew.
- quinoa – For more protein and to add texture.
- chickpeas – Canned or cooked chickpeas add even more protein and great texture to this stew.
- oil – To sauté. You can broth fry for an oil-free option.
- aromatics – Onion, green chili, garlic, and ginger bring umami and a little heat to this stew.
- ground spices – Chickpea lentil spinach stew has incredible flavor from garam masala, cinnamon, cardamom, and cumin.
- tomatoes – Add moisture and umami.
- spinach – Gives this stew its vibrant, green color and add fiber and greens
- black peppercorns – For heat and a flowery flavor. You can use cracked black pepper instead, if you prefer.
- sugar – 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 – Top this chickpea lentils quinoa spinach stew with a drizzle of non-dairy yogurt or non-dairy cream, some crushed pepper flakes, and more cashews.
💡 Tips
- Wash and drain the lentils and quinoa while the onion is cooking to reduce active cooking time in the kitchen.
- don’t want to use a blender? Use chopped spinach and chopped tomato instead
How to Make Chickpea Lentil Quinoa Spinach Stew
Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
In a pan, add oil, onions, and green chili and cook on medium heat for 5 minutes. Add the spices and mix well and cook for a minute.
Meanwhile, blend the tomato, spinach, garlic, ginger, and peppercorns with 1/2 cup water into a smooth puree.
Add to the pan and mix well.
Add the lentils, quinoa, and chickpeas and mix. Add salt, sugar, and 1.5 cups water and cover and cook for 20 minutes. Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water if needed for soupier consistency. Cook for a few minutes.
Serve hot topped with garnishes of choice and bread, crackers, flatbread, or naan for dipping.
What to Serve with Chickpea Lentil Spinach Stew
This stew is a meal on its own, but you can also serve with some toasted bread, flatbread, or naan to dip.
Add more protein by garnishing with hemp seeds, or a non dairy cream made with nuts seeds or tofu. Pair with whole grain bread or flatbread
Frequently Asked Questions
Chickpea lentil spinach stew is naturally gluten-free and soy-free. Omit the cashews for nut-free.
Hi Richa,
This looks awesome and I ‘m planning on making it tonight! If I’m adding extra veggies to the dish when should I add them??
Thank you so much for your time and all of your great recipes!! We love them!!
With the water. Most veggies will need the 20 minute cooking time. For quick cooking veggies like thinly sliced peppers, peas, add in the last 5 minutes
Super easy and delicious! Will definitely make again.
awesome!
Looks AMAZING!! Could you make a recommendation on how to convert the cooking time in the recipe to make in an Instant Pot?
It would be faster to cook on the stove top as IP will take 10+ minutes to pressure and 15 minutes to release. You can cook it for 2 minutes on manual and then release the pressure after 5 to 10 minutes.
This was fantastic! I made it from your book which I bought to to have vegan base recipes that if need be can be ‘adapted’ to my meat eating family’s taste – hoping that your food would actually be so full of taste that we don’t need to adapt (and eat less animal products)! And it is! I also love that you often add lemon juice, right down my street.
yay! thats good to hear! happy Cooking!
Just did this yesterday and it was a hit! Even my picky 2-year-old loved it (He nearly licked his plate!) I added eggplant and it was truly delicious. I will undoubtedly do it again, thanks!
Awesome!
Made this tonight and it is very good. I added a bit of lemon juice at the end to brighten the flavour and about 2 tbsp of cashew butter to add a little creamy richness.
Hi Richa my name is Hansa i love all pezza recipe and checkpes quinoa recipe is very good my family love it think you so much i love to cook
This is the first recipe that I tried in your cookbook, which I received yesterday from Amazon. It is absolutely delicious. I followed your recipe exactly except used canned tomatoes instead of fresh, as fresh tomatoes are out of season where I live at the moment. I also replaced the spinach with kale. It turned out just fabulously, so spicy and flavorful. What I really like about this recipe as well is that it is loaded with protein, something that is really important to me as a plant based vegan. Really looking forward to trying out more of your recipes Richa. Already looking through the recipes in your cookbook, thinking of what I’ll make from it next weekend for my suppers at work.
Awesome! So glad you loved this. This one definitely quite packed with protein. You can adjust many of the other recipes with addition of mixed protein sources like this one too. Happy Cooking!