Lentil and Chickpea Stew with Spinach and Brown Rice

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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Lentil and Chickpea Stew with Spinach and Brown Rice

Savor a hearty, dairy and egg-free stew that marries the warmth of tender lentils and chickpeas with a burst of fresh spinach and comforting brown rice. This stew is enriched with aromatic onions, garlic, and tomatoes, and seasoned with cumin and smoked paprika, making it an inviting dish perfect for a wholesome dinner.

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NUTRITION

571kcal
Protein
38.2g
Fat
7g
Carbs
97.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked lentils (200g)

1/2 cup cooked chickpeas (82g)

40g firm tofu

1 cup cooked spinach (180g)

1/3 cup cooked brown rice (70g)

1/2 cup diced tomatoes (120g)

1/4 cup diced onion (40g)

1 clove minced garlic

1 cup vegetable broth (240g)

1 tsp ground cumin

1 tsp smoked paprika

Salt and pepper to taste

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PREPARATION

  • 1

    In a medium saucepan, add the diced onion and minced garlic. Sauté with a splash of water (or a minimal amount of oil-free spray if desired) over medium heat until the onion becomes translucent.

  • 2

    Add ground cumin and smoked paprika to toast the spices lightly, stirring to combine with the aromatics.

  • 3

    Pour in the vegetable broth, diced tomatoes, cooked lentils, and chickpeas. Bring the mixture to a gentle simmer.

  • 4

    Cube the firm tofu into bite-sized pieces and add to the stew. Allow the ingredients to simmer together for about 5-7 minutes to meld the flavors.

  • 5

    Stir in the cooked spinach and cooked brown rice. Let the stew heat through for an additional 3 minutes. Season with salt and pepper to taste.

  • 6

    Ladle the hearty stew into bowls and serve warm, enjoying the blend of savory lentils, chickpeas, tofu, and fresh spinach with every spoonful.

Lentil and Chickpea Stew with Spinach and Brown Rice

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 Brown Rice

YOUR SOLIN GENERATED RECIPE

Lentil and Chickpea Stew with Spinach and Brown Rice

Savor a hearty, dairy and egg-free stew that marries the warmth of tender lentils and chickpeas with a burst of fresh spinach and comforting brown rice. This stew is enriched with aromatic onions, garlic, and tomatoes, and seasoned with cumin and smoked paprika, making it an inviting dish perfect for a wholesome dinner.

NUTRITION

571kcal
Protein
38.2g
Fat
7g
Carbs
97.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked lentils (200g)

1/2 cup cooked chickpeas (82g)

40g firm tofu

1 cup cooked spinach (180g)

1/3 cup cooked brown rice (70g)

1/2 cup diced tomatoes (120g)

1/4 cup diced onion (40g)

1 clove minced garlic

1 cup vegetable broth (240g)

1 tsp ground cumin

1 tsp smoked paprika

Salt and pepper to taste

PREPARATION

  • 1

    In a medium saucepan, add the diced onion and minced garlic. Sauté with a splash of water (or a minimal amount of oil-free spray if desired) over medium heat until the onion becomes translucent.

  • 2

    Add ground cumin and smoked paprika to toast the spices lightly, stirring to combine with the aromatics.

  • 3

    Pour in the vegetable broth, diced tomatoes, cooked lentils, and chickpeas. Bring the mixture to a gentle simmer.

  • 4

    Cube the firm tofu into bite-sized pieces and add to the stew. Allow the ingredients to simmer together for about 5-7 minutes to meld the flavors.

  • 5

    Stir in the cooked spinach and cooked brown rice. Let the stew heat through for an additional 3 minutes. Season with salt and pepper to taste.

  • 6

    Ladle the hearty stew into bowls and serve warm, enjoying the blend of savory lentils, chickpeas, tofu, and fresh spinach with every spoonful.