This Italian herb and sun-dried tomato Purple Lentil chickpea stew is a brilliant straightforward, one-pan, meal that’s so satisfying and flavorful! It makes a scrumptious, protein-packed weeknight meal with garlic bread or sourdough to dip, or serve it over pasta, baked potato, or roasted greens.
Desk of Contents
This excessive protein vegan stew makes use of each chickpeas and pink lentils. The stew has a easy base of aromatics, herbs, solar dried tomato, vegan parmesan and non dairy milk. The pink lentils break down throughout cooking and thicken up the stew, so that you don’t essentially want a cream addition. You’ll be able to even serve it over roasted veggies or with garlic bread or nevertheless else you want. Irrespective of the way you serve it, this lentil chickpea stew is an ideal, straightforward meal for a cool, spring night.
In case you’re seeking to change up your sport from making the entire lentil curries or chickpea curries, this chickpea lentil stew is for you. It makes use of Italian herbs and oregano ,mirepoix and a few sun-dried tomato for all that umami taste within the sauce, and it’s superb over some toasted garlic bread or sourdough or over pasta or baked potato.
I additionally supply an choice to make this right into a curried lentil chickpea stew with only a easy adjustment to the spices.
Why you’ll love this Lentil Chickpea Stew
- straightforward, one pot meal that’s filled with protein and taste
- versatile! Use different cooked lentils and use cooked chickpeas, white beans, or butter beans. It’s also possible to change the flavour to curried, if you happen to like.
- tender beans in a thick, flavorful sauce
- naturally gluten-free, soy-free, and nut-free
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Lentil Chickpea Stew with sun-dried tomato and italian herbs
This Purple Lentil chickpea stew with italian herbs and sun-dried tomato, is a brilliant straightforward, one-pan, meal! It makes a scrumptious, protein-packed weeknight meal with garlic bread or sourdough to dip, or serve it over pasta, baked potato, or roasted greens.
Servings: 4
Energy: 370kcal
Substances
- 1 teaspoon oil
- ½ cup (80 g) chopped onion
- 2 cloves garlic minced
- ¼ cup (25.25 g) chopped celery non-obligatory
- ½ cup (64 g) chopped carrots
- 1-2 tablespoon chopped solar dried tomato
- 1 teaspoon oregano
- 1 teaspoon Italian herb mix
- 1 tablespoon tomato paste
- 15 ounce (425.24 ml) can coconut milk or 1.5 cups different non dairy milk equivalent to cashew milk or soy milk
- 1 ½ cups (354.88 ml) water or broth
- ½ teaspoon salt
- ⅓ cup (60 g) dried pink lentils , see notes to make use of cooked lentils
- 15 ounce can chickpeas drained, or 1 ½ cups of cooked chickpeas, or use white beans or butter beans
- ¼ teaspoon black pepper
For Garnish
- Pepper flakes, vegan parmesan, chopped herbs like basil or parsley
Directions
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Warmth a big skillet over medium warmth, and add the oil. As soon as the oil is scorching, add the onion and garlic and a great pinch of salt and prepare dinner till the onion is translucent and the garlic is smelling aromatic and beginning to flip golden, 4 to five minutes. Add splashes of water to assist onion prepare dinner evenly.
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Add within the celery, carrots, solar dried tomato and the entire herbs. Combine and prepare dinner for two minutes.
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Add within the tomato paste and coconut milk, and press and blend in order that the tomato paste mixes into the coconut milk. Combine within the water, salt, pink lentils, chickpeas, and pepper.
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Then, cowl with a lid and prepare dinner over medium warmth for 10 minutes, then scale back the warmth to medium-low and proceed to prepare dinner for one more quarter-hour or till the pink lentils are cooked to choice. I like them to be mushy, in order that they thicken the sauce combination.
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Combine within the spinach and vegan parmesan, then carry to a boil, and style and modify taste and thickness. Add extra salt, if wanted, and a few extra black pepper and herbs, in order for you. If there isn’t sufficient liquid, then you’ll be able to add in some extra water or broth at this level.
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Carry to a boil, and prepare dinner till the spinach is cooked, about 2 minutes, then swap off the warmth.
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Garnish with recent herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or nevertheless you want.
Video
Notes
Use cooked lentils as a substitute or dried pink lentils: use 1 ¼ cup cooked brown lentils or different lentils of alternative. omit the water, after which prepare dinner the combination for less than quarter-hour, or till the carrots are cooked and the combination has thickened a bit.
To make lentil chickpea curry model of this recipe, omit the oregano and Italian herbs, and add a teaspoon or extra of curry powder and ½ teaspoon every of floor cumin and floor coriander. As an alternative of curry powder, you can even use garam masala.
Vitamin
Vitamin Info
Lentil Chickpea Stew with sun-dried tomato and italian herbs
Quantity Per Serving
Energy 370
Energy from Fats 108
% Each day Worth*
Fats 12g18%
Saturated Fats 8g50%
Polyunsaturated Fats 2g
Sodium 497mg22%
Potassium 721mg21%
Carbohydrates 50g17%
Fiber 15g63%
Sugar 8g9%
Protein 15g30%
Vitamin A 5113IU102%
Vitamin C 8mg10%
Calcium 126mg13%
Iron 5mg28%
* P.c Each day Values are primarily based on a 2000 calorie eating regimen.
Substances and Substitutions
- oil – To sauté.
- aromatics – Onion and garlic are the bottom taste for this stew.
- carrots and celery – Including texture and taste.
- solar dried tomato – Just a bit little bit of solar dried tomato provides umami to the sauce.
- herbs – You’re utilizing dried oregano and Italian herbs within the stew and garnishing with extra recent herbs! In case you’re doing the curry variation, omit these herbs and use curry powder or garam masala and cumin and coriander as a substitute.
- coconut milk – Makes the stew creamy. You should utilize different non-dairy milk as a substitute, if you happen to choose.
- water – To prepare dinner the dried lentils. In case you’re utilizing cooked lentils, omit the water.
- salt – Enhances the entire flavors.
- dried lentils – Use dried pink lentils or cooked brown lentils.
- chickpeas – Cooked or canned chickpeas hold the cooking time down. You should utilize white beans or butter beans as a substitute, if you happen to choose.
- black pepper – Provides a pleasant taste.
- spinach – Thawed, frozen spinach provides texture and a few extra veggies to the stew.
- vegan Parmesan – Provides creaminess to the sauce and makes a terrific topping! Use nut- and/or soy-free, if wanted.
- garnishes – High the stew with recent herbs, pepper flakes, and vegan Parmesan.
💡 Ideas
- If you wish to save time on this recipe, use canned lentils as a substitute of dried, and omit the water
- Stir steadily whereas cooking the onion and garlic, so the garlic doesn’t burn.
The way to Make Chickpea Lentil Stew
Warmth a big skillet over medium warmth, and add the oil (or use just a few tablespoons inventory to sauté for Oilfree). As soon as the oil is scorching, add the onion and garlic and a great pinch of salt and prepare dinner till the onion is translucent and the garlic is smelling aromatic and beginning to flip golden, 4 to five minutes. Add splashes of water to assist onion prepare dinner evenly.
Add within the celery, carrots, solar dried tomato and the entire herbs. Combine and prepare dinner for two minutes.
Add within the tomato paste and coconut milk, and press and blend in order that the tomato paste mixes into the coconut milk. Combine within the water, salt, pink lentils, chickpeas, and pepper.
Then, cowl with a lid and prepare dinner over medium warmth for 10 minutes, then scale back the warmth to medium-low and proceed to prepare dinner for one more quarter-hour or till the pink lentils are cooked to choice. You need them to be mushy, in order that they thicken the sauce combination.
Combine within the spinach and vegan parmesan, then carry to a boil, and style and modify taste and thickness. Add extra salt, if wanted, and a few extra black pepper and herbs, in order for you. If there isn’t sufficient liquid, then you’ll be able to add in some extra water or broth at this level.
Carry to a boil, and prepare dinner till the spinach is cooked, about 2 minutes, then swap off the warmth.
Garnish with recent herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or nevertheless you want.
Often Requested Questions
This recipe is gluten-free, nut-free, and soy-free. Simply guarantee that the vegan Parmesan is nut- and/or soy-free, if wanted.
To make a curry model of this recipe, omit the oregano and Italian herbs, and add a teaspoon or extra of curry powder and ½ teaspoon every of floor cumin and floor coriander. As an alternative of curry powder, you can even use garam masala.
