Hearty Lentil and Vegetable Stew

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

Hearty Lentil and Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil and Vegetable Stew

A warm, comforting stew featuring tender lentils, protein-packed chickpeas and tofu combined with a medley of carrots, celery, tomatoes, spinach, and onion simmered in a fragrant vegetable broth. This vibrant dish is enriched with aromatic garlic and a hint of olive oil, offering a delicious, hearty meal perfect for any time of day.

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NUTRITION

587kcal
Protein
38.1g
Fat
11.3g
Carbs
90.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked brown lentils

1/2 cup cooked chickpeas

100g firm tofu

1 medium carrot

1 stalk celery

1 cup diced tomatoes

1 cup raw spinach

1 small onion

2 cloves garlic

1/2 tsp olive oil

1 cup low-sodium vegetable broth

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PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned versions, or cook them as needed until tender.

  • 2

    Dice the carrot, celery, onion, and tomatoes. Mince the garlic.

  • 3

    In a large pot, heat the olive oil over medium heat and sauté the diced onion and garlic until softened and fragrant.

  • 4

    Add the diced carrot and celery and sauté for a few more minutes to begin softening the vegetables.

  • 5

    Stir in the diced tomatoes and add the vegetable broth. Bring the mixture to a simmer.

  • 6

    Cube the tofu and gently add it along with the cooked lentils and chickpeas. Simmer the stew for about 10-15 minutes to allow the flavors to meld and the vegetables to become tender.

  • 7

    In the last few minutes of cooking, stir in the fresh spinach until just wilted.

  • 8

    Season with salt and pepper to taste, then serve warm.

Hearty Lentil and Vegetable Stew

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

Hearty Lentil and Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil and Vegetable Stew

A warm, comforting stew featuring tender lentils, protein-packed chickpeas and tofu combined with a medley of carrots, celery, tomatoes, spinach, and onion simmered in a fragrant vegetable broth. This vibrant dish is enriched with aromatic garlic and a hint of olive oil, offering a delicious, hearty meal perfect for any time of day.

NUTRITION

587kcal
Protein
38.1g
Fat
11.3g
Carbs
90.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked brown lentils

1/2 cup cooked chickpeas

100g firm tofu

1 medium carrot

1 stalk celery

1 cup diced tomatoes

1 cup raw spinach

1 small onion

2 cloves garlic

1/2 tsp olive oil

1 cup low-sodium vegetable broth

PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned versions, or cook them as needed until tender.

  • 2

    Dice the carrot, celery, onion, and tomatoes. Mince the garlic.

  • 3

    In a large pot, heat the olive oil over medium heat and sauté the diced onion and garlic until softened and fragrant.

  • 4

    Add the diced carrot and celery and sauté for a few more minutes to begin softening the vegetables.

  • 5

    Stir in the diced tomatoes and add the vegetable broth. Bring the mixture to a simmer.

  • 6

    Cube the tofu and gently add it along with the cooked lentils and chickpeas. Simmer the stew for about 10-15 minutes to allow the flavors to meld and the vegetables to become tender.

  • 7

    In the last few minutes of cooking, stir in the fresh spinach until just wilted.

  • 8

    Season with salt and pepper to taste, then serve warm.