Lentil and Chickpea Stew with Spinach and Silken Tofu

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lentil and Chickpea Stew with Spinach and Silken Tofu

YOUR SOLIN GENERATED RECIPE

Lentil and Chickpea Stew with Spinach and Silken Tofu

Enjoy a hearty, comforting vegetarian stew that marries the nutty depth of lentils and chickpeas with the delicate creaminess of silken tofu, brightened by fresh spinach and the natural sweetness of carrots and onions. This warming dish offers a balanced, satisfying meal ideal for a nourishing dinner.

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NUTRITION

558kcal
Protein
39.7g
Fat
11.8g
Carbs
76.1g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked lentils (198 g)

1/2 cup cooked chickpeas (82 g)

250 g silken tofu

1 cup raw spinach (30 g)

1 medium carrot (61 g)

1/4 medium onion (40 g)

1/2 tsp extra virgin olive oil (2.5 g)

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PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned varieties.

  • 2

    Finely dice the carrot and onion.

  • 3

    Heat the olive oil in a medium saucepan over medium heat and sauté the diced onion and carrot until they begin to soften, about 3-4 minutes.

  • 4

    Stir in the cooked lentils and chickpeas, and add a cup of water or low-sodium vegetable broth to create a light base.

  • 5

    Gently fold in the silken tofu by breaking it into larger chunks so that it retains its creamy texture, and let it heat through for about 3 minutes without stirring vigorously.

  • 6

    Add the raw spinach and cook briefly until just wilted, about 1-2 minutes.

  • 7

    Season with salt, pepper, and any preferred herbs (such as thyme or bay leaf) to taste.

  • 8

    Serve warm and enjoy your balanced, nourishing stew.

Lentil and Chickpea Stew with Spinach and Silken Tofu

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lentil and Chickpea Stew with Spinach and Silken Tofu

YOUR SOLIN GENERATED RECIPE

Lentil and Chickpea Stew with Spinach and Silken Tofu

Enjoy a hearty, comforting vegetarian stew that marries the nutty depth of lentils and chickpeas with the delicate creaminess of silken tofu, brightened by fresh spinach and the natural sweetness of carrots and onions. This warming dish offers a balanced, satisfying meal ideal for a nourishing dinner.

NUTRITION

558kcal
Protein
39.7g
Fat
11.8g
Carbs
76.1g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked lentils (198 g)

1/2 cup cooked chickpeas (82 g)

250 g silken tofu

1 cup raw spinach (30 g)

1 medium carrot (61 g)

1/4 medium onion (40 g)

1/2 tsp extra virgin olive oil (2.5 g)

PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned varieties.

  • 2

    Finely dice the carrot and onion.

  • 3

    Heat the olive oil in a medium saucepan over medium heat and sauté the diced onion and carrot until they begin to soften, about 3-4 minutes.

  • 4

    Stir in the cooked lentils and chickpeas, and add a cup of water or low-sodium vegetable broth to create a light base.

  • 5

    Gently fold in the silken tofu by breaking it into larger chunks so that it retains its creamy texture, and let it heat through for about 3 minutes without stirring vigorously.

  • 6

    Add the raw spinach and cook briefly until just wilted, about 1-2 minutes.

  • 7

    Season with salt, pepper, and any preferred herbs (such as thyme or bay leaf) to taste.

  • 8

    Serve warm and enjoy your balanced, nourishing stew.