NUTRITION

SERVINGS

INGREDIENTS

1 cup cooked lentils (198g)

3/4 cup cooked quinoa (120g)

1/2 cup canned chickpeas (85g, drained)

1/2 cup diced tomatoes (120g)

1 medium carrot, diced (61g)

1 stalk celery, diced (40g)

1 cup spinach (30g)

1/4 medium onion, diced (40g)

2 cloves garlic, minced (6g)

1 cup low-sodium vegetable broth (240g)

1 teaspoon olive oil (4.5g)

1 teaspoon dried thyme

1 bay leaf

Salt and pepper to taste

PREPARATION

• 1

  Heat the olive oil in a large saucepan over medium heat. Sauté the diced onion and minced garlic until translucent and fragrant.

• 2

  Add the diced carrot and celery to the pan, stirring for about 3-4 minutes until they begin to soften.

• 3

  Stir in the diced tomatoes, dried thyme, bay leaf, and a pinch of salt and pepper.

• 4

  Pour in the vegetable broth and bring the mixture to a gentle simmer.

• 5

  Add the cooked lentils, cooked quinoa, and chickpeas. Stir well to combine all the flavors.

• 6

  Allow the stew to simmer for 10-12 minutes, letting the vegetables meld and the flavors develop. If you like a thicker consistency, simmer a bit longer.

• 7

  In the last few minutes, toss in the spinach and stir until wilted.

• 8

  Taste and adjust the seasoning with more salt and pepper if needed, then remove the bay leaf.

• 9

  Serve hot, enjoying this nourishing and hearty stew perfect for breakfast, lunch, or dinner.