Hearty Lentil Vegetable Stew

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

Hearty Lentil Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil Vegetable Stew

A warming, nutritious stew filled with tender lentils, hearty chickpeas, and cubes of firm tofu, all simmered with vibrant vegetables and aromatic garlic and onions. Perfect for a cozy meal that nourishes your body while delivering a satisfying blend of textures and flavors.

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NUTRITION

542kcal
Protein
38.1g
Fat
7.6g
Carbs
87.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked brown lentils (198g)

1/2 cup cooked chickpeas (82g)

3 ounces firm tofu (85g)

1 medium carrot (61g)

1 celery stalk (40g)

1/2 cup diced tomatoes (120g)

1 small onion (70g)

2 cloves garlic (6g)

1 cup low-sodium vegetable broth (240g)

1 cup fresh spinach (30g)

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PREPARATION

  • 1

    Rinse the lentils under cold water and set aside if not already cooked. Prepare chickpeas and tofu by draining and cubing the tofu.

  • 2

    Chop the carrot, celery, onion, and garlic finely. Dice the tomatoes if using whole ones.

  • 3

    In a large pot, heat a splash of water or a light cooking spray over medium heat. Sauté the onions and garlic until they become translucent and aromatic.

  • 4

    Add the chopped carrot and celery, stirring for 3-4 minutes until slightly softened.

  • 5

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

  • 6

    Stir in the cooked lentils and chickpeas and add the tofu cubes to the pot. Let the stew simmer for about 10-12 minutes, allowing the flavors to meld.

  • 7

    In the last two minutes of cooking, add the fresh spinach and stir until wilted.

  • 8

    Season with salt, pepper, and your choice of herbs (such as thyme or bay leaves) to taste. Adjust seasoning as needed.

  • 9

    Serve the hearty vegetable stew warm, enjoying a nourishing meal that's perfect for breakfast, lunch, or dinner.

Hearty Lentil Vegetable Stew

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

Hearty Lentil Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil Vegetable Stew

A warming, nutritious stew filled with tender lentils, hearty chickpeas, and cubes of firm tofu, all simmered with vibrant vegetables and aromatic garlic and onions. Perfect for a cozy meal that nourishes your body while delivering a satisfying blend of textures and flavors.

NUTRITION

542kcal
Protein
38.1g
Fat
7.6g
Carbs
87.8g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked brown lentils (198g)

1/2 cup cooked chickpeas (82g)

3 ounces firm tofu (85g)

1 medium carrot (61g)

1 celery stalk (40g)

1/2 cup diced tomatoes (120g)

1 small onion (70g)

2 cloves garlic (6g)

1 cup low-sodium vegetable broth (240g)

1 cup fresh spinach (30g)

PREPARATION

  • 1

    Rinse the lentils under cold water and set aside if not already cooked. Prepare chickpeas and tofu by draining and cubing the tofu.

  • 2

    Chop the carrot, celery, onion, and garlic finely. Dice the tomatoes if using whole ones.

  • 3

    In a large pot, heat a splash of water or a light cooking spray over medium heat. Sauté the onions and garlic until they become translucent and aromatic.

  • 4

    Add the chopped carrot and celery, stirring for 3-4 minutes until slightly softened.

  • 5

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

  • 6

    Stir in the cooked lentils and chickpeas and add the tofu cubes to the pot. Let the stew simmer for about 10-12 minutes, allowing the flavors to meld.

  • 7

    In the last two minutes of cooking, add the fresh spinach and stir until wilted.

  • 8

    Season with salt, pepper, and your choice of herbs (such as thyme or bay leaves) to taste. Adjust seasoning as needed.

  • 9

    Serve the hearty vegetable stew warm, enjoying a nourishing meal that's perfect for breakfast, lunch, or dinner.