Lentil Chickpea Stew with sun-dried tomato and italian herbs
This Red Lentil chickpea stew with italian herbs and sun-dried tomato, is a super easy, one-pan, meal! It makes a delicious, protein-packed weeknight meal with garlic bread or sourdough to dip, or serve it over pasta, baked potato, or roasted vegetables.
Servings: 3
Equipment
Ingredients
- 1 teaspoon oil
- 1/2 cup chopped onion
- 2 cloves garlic minced
- 1/4 cup chopped celery optional
- 1/2 cup chopped carrots
- 1-2 tablespoon chopped sun dried tomato
- 1 teaspoon oregano
- 1 teaspoon Italian herb blend
- 1 tablespoon tomato paste
- 15 ounce can coconut milk or 1.5 cups other non dairy milk such as cashew milk or soy milk Or use more broth
- 1 1/2 cups water or veggie broth
- 1/2 teaspoon salt
- 1/3 cup dried red lentils , see notes to use cooked lentils
- 15 ounce can chickpeas drained, or 1 1/2 cups of cooked chickpeas, or use white beans or butter beans
- 1/4 teaspoon black pepper or use pepper flakes
To Add Later
- 1/2 cup frozen spinach thawed
- 2 to 3 tablespoons vegan parmesan
For Garnish
- Pepper flakes, vegan parmesan, chopped herbs like basil or parsley
Instructions
- Heat a large skillet over medium heat, and add the oil. Once the oil is hot, add the onion and garlic and a good pinch of salt and cook until the onion is translucent and the garlic is smelling fragrant and starting to turn golden, 4 to 5 minutes. Add splashes of water to help onion cook evenly.
- Add in the celery, carrots, sun dried tomato and all of the herbs. Mix and cook for 2 minutes.
- Add in the tomato paste and coconut milk, and press and mix so that the tomato paste mixes into the coconut milk. Mix in the water, salt, red lentils, chickpeas, and pepper.
- Then, cover with a lid and cook over medium heat for 10 minutes, then reduce the heat to medium-low and continue to cook for another 15 minutes or until the red lentils are cooked to preference. I like them to be soft, so that they thicken the sauce mixture.
- Mix in the spinach and vegan parmesan, then bring to a boil, and taste and adjust flavor and thickness. Add more salt, if needed, and some more black pepper and herbs, if you want. If there isn't enough liquid, then you can add in some more water or broth at this point. (Adjust the color if you like with a teaspoon more tomato paste or some paprika if you like)
- Bring to a boil, and cook until the spinach is cooked, about 2 minutes, then switch off the heat.
- Garnish with fresh herbs, pepper flakes, and more vegan Parmesan, and serve with some sourdough, garlic bread, pasta or however you like.
Video
Notes
Storage: Store refrigerated for upto 3 days. Freeze for months. reheat in microwave or skillet.
This recipe is gluten-free, nut-free, and soy-free. Just make sure that the vegan Parmesan is nut- and/or soy-free, if needed.
For additional protein, serve with whole grain bread, garnish with hemp seed and nut Parmesan(process hemp seeds, raw cashews, salt, garlic, nutritional yeast and lemon zest in a food processor and use)
Use cooked lentils instead or dried red lentils: use 1 1/4 cup cooked brown lentils or other lentils of choice. omit the water, and then cook the mixture for only 15 minutes, or until the carrots are cooked and the mixture has thickened a bit.
To make lentil chickpea Curry version of this recipe, omit the oregano and Italian herbs, and add a teaspoon or more of curry powder and 1/2 teaspoon each of ground cumin and ground coriander. Instead of curry powder, you can also use garam masala.
Instant Pot: follow instructions on sauté mode, use 2.5 cups stock and no milk, then close the lid and pressure cook 3 minutes. Quick release after 10 mins, then fold in spinach and vegan parmesan and 1/4 cup non dairy cream if you like .
Nutrition
Calories: 483kcal | Carbohydrates: 66g | Protein: 21g | Fat: 16g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 662mg | Potassium: 961mg | Fiber: 20g | Sugar: 11g | Vitamin A: 6817IU | Vitamin C: 10mg | Calcium: 168mg | Iron: 7mg