Lentil & Chickpea Stew

Name: Lentil & Chickpea Stew
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 4 servings
Cuisine: American
Ingredients: 1 tablespoon olive oil; 1 medium yellow onion, diced; 2 carrots, diced; 2 celery stalks, diced; 4 cloves garlic, minced; 1 medium sweet potato, peeled and diced (about 2 cups); 1 (14.5 ounce) can diced tomatoes, undrained; 1.25 cups brown lentils, rinsed; 4 cups vegetable broth; 1 (15 ounce) can chickpeas, rinsed and drained; 1 teaspoon dried oregano; 0.5 teaspoon dried basil; 0.25 teaspoon dried thyme; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 3 cups fresh spinach; 0.75 cup whole wheat bulgur (uncooked); 1.5 cups water (for bulgur); 0.25 cup chopped fresh parsley (optional for garnish)

A vibrant and satisfying vegetarian stew packed with brown lentils, chickpeas, sweet potatoes, and fresh spinach, seasoned with Mediterranean herbs and served with whole wheat bulgur.

Prep: 15 min
Cook: 45 min
Total: 1 hr
Servings: 4
Cuisine: American
Difficulty: Easy
Cost: $3.03/serving

Dietary

Vegetarian
Vegan
Dairy-Free
Nut-Free
Egg-Free
High-Protein
High-Fiber
Kosher
Halal
Pescatarian

Ingredients

1 tablespoon olive oil
1 medium yellow onion, diced
2 carrots, diced
2 celery stalks, diced
4 cloves garlic, minced
1 medium sweet potato, peeled and diced (about 2 cups)
1 (14.5 ounce) can diced tomatoes, undrained
1.25 cups brown lentils, rinsed
4 cups vegetable broth
1 (15 ounce) can chickpeas, rinsed and drained
1 teaspoon dried oregano
0.5 teaspoon dried basil
0.25 teaspoon dried thyme
0.5 teaspoon salt
0.25 teaspoon black pepper
3 cups fresh spinach
0.75 cup whole wheat bulgur (uncooked)
1.5 cups water (for bulgur)
0.25 cup chopped fresh parsley (optional for garnish)

Instructions

Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1 medium yellow onion, 2 carrots, and 2 celery stalks. Sauté for 7-8 minutes until softened.
Stir in 4 cloves minced garlic and 1 medium diced sweet potato. Cook for another 3-4 minutes, stirring occasionally.
Add 1 can diced tomatoes, 1 1/4 cups brown lentils, 4 cups vegetable broth, 1 can chickpeas (rinsed and drained), 1 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon dried thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to the pot. Bring to a boil, then reduce heat, cover, and simmer for 30-35 minutes, or until lentils are tender.
While the stew simmers, cook the bulgur: Combine 3/4 cup whole wheat bulgur and 1 1/2 cups water in a small saucepan. Bring to a boil, then cover, reduce heat to low, and simmer for 12-15 minutes, or until water is absorbed.
Stir 3 cups fresh spinach into the stew during the last 5 minutes of cooking, allowing it to wilt.
Taste and adjust seasoning if needed. Serve the hearty stew with the cooked bulgur, garnished with 1/4 cup chopped fresh parsley if desired. Portion 2 servings for tonight's dinner and store the remaining 2 servings in an airtight container for meal prep.

Notes

This stew becomes even more flavorful the next day. Reheat gently on the stovetop or in the microwave. If it thickens too much, add a splash of vegetable broth or water.

Nutrition (per serving)

Calories: 377
Protein: 21.3 g
Carbohydrates: 57.5 g
Fat: 8.5 g
Fiber: 19.8 g
Sodium: 542 mg
Saturated Fat: 1.2 g
Sugar: 7.1 g