Hearty Vegetable Stew

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

Hearty Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Vegetable Stew

A warming, nutrient-dense vegetable stew packed with protein-rich lentils, chickpeas, and tofu, simmered with vibrant carrots, celery, tomatoes, and fresh spinach. This hearty bowl offers comforting flavors, aromatic garlic, and savory vegetable broth—perfect for a balanced meal any time of the day.

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NUTRITION

549kcal
Protein
37.3g
Fat
8.3g
Carbs
86.2g

SERVINGS

1 serving

INGREDIENTS

0.75 cup cooked lentils (150g)

0.75 cup cooked chickpeas (140g)

3 oz extra-firm tofu (85g)

1 medium carrot (61g)

1 celery stalk (40g)

0.5 medium onion (55g)

1 cup raw spinach (30g)

0.5 cup diced tomatoes (120g)

1 cup vegetable broth (240g)

1 garlic clove (3g)

1 bay leaf

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PREPARATION

  • 1

    Rinse the lentils and chickpeas if needed. Prepare and roughly chop the carrot, celery, and onion; mince the garlic.

  • 2

    Dice the extra-firm tofu into cubes. Set aside.

  • 3

    In a large pot, heat a splash of water or a light drizzle of olive oil if desired over medium heat. Sauté the chopped onions, celery, and carrot with the minced garlic until they soften, about 3-4 minutes.

  • 4

    Add the diced tomatoes, vegetable broth, bay leaf, and bring the mixture to a simmer.

  • 5

    Stir in the cooked lentils, chickpeas, and tofu. Allow the stew to simmer gently for 10-15 minutes, letting the flavors meld together.

  • 6

    Just before serving, stir in the raw spinach so it wilts slightly from the heat.

  • 7

    Season with salt and pepper to taste, remove the bay leaf, and serve warm.

Hearty Vegetable Stew

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

Hearty Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Vegetable Stew

A warming, nutrient-dense vegetable stew packed with protein-rich lentils, chickpeas, and tofu, simmered with vibrant carrots, celery, tomatoes, and fresh spinach. This hearty bowl offers comforting flavors, aromatic garlic, and savory vegetable broth—perfect for a balanced meal any time of the day.

NUTRITION

549kcal
Protein
37.3g
Fat
8.3g
Carbs
86.2g

SERVINGS

1 serving

INGREDIENTS

0.75 cup cooked lentils (150g)

0.75 cup cooked chickpeas (140g)

3 oz extra-firm tofu (85g)

1 medium carrot (61g)

1 celery stalk (40g)

0.5 medium onion (55g)

1 cup raw spinach (30g)

0.5 cup diced tomatoes (120g)

1 cup vegetable broth (240g)

1 garlic clove (3g)

1 bay leaf

PREPARATION

  • 1

    Rinse the lentils and chickpeas if needed. Prepare and roughly chop the carrot, celery, and onion; mince the garlic.

  • 2

    Dice the extra-firm tofu into cubes. Set aside.

  • 3

    In a large pot, heat a splash of water or a light drizzle of olive oil if desired over medium heat. Sauté the chopped onions, celery, and carrot with the minced garlic until they soften, about 3-4 minutes.

  • 4

    Add the diced tomatoes, vegetable broth, bay leaf, and bring the mixture to a simmer.

  • 5

    Stir in the cooked lentils, chickpeas, and tofu. Allow the stew to simmer gently for 10-15 minutes, letting the flavors meld together.

  • 6

    Just before serving, stir in the raw spinach so it wilts slightly from the heat.

  • 7

    Season with salt and pepper to taste, remove the bay leaf, and serve warm.