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

Enjoy a comforting bowl of hearty vegetable stew featuring nutrient-packed lentils, savory chickpeas, and protein-rich tofu simmered with an assortment of fresh vegetables. This vibrant stew is layered with the flavors of garlic, onions, carrots, and bell pepper, finished with a handful of tender spinach. Perfect for any meal, it promises warmth and nourishment with every spoonful.

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NUTRITION

564kcal
Protein
39.2g
Fat
8.0g
Carbs
91.7g

SERVINGS

1 serving

INGREDIENTS

1 cup Cooked Lentils (198g)

0.5 cup Cooked Chickpeas (82g)

100 grams Extra Firm Tofu

1 medium Carrot, diced (61g)

2 stalks Celery, chopped (80g)

0.5 medium Red Bell Pepper, diced (75g)

1 medium Onion, diced (110g)

2 cloves Garlic, minced (6g)

2 cups Spinach (60g)

2 cups Vegetable Broth (480g)

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PREPARATION

  • 1

    Heat a large pot over medium heat and add a splash of water or a small amount of olive oil if desired for sautéing.

  • 2

    Sauté the diced onion and minced garlic until the onion becomes translucent and fragrant.

  • 3

    Add the diced carrots, chopped celery, and red bell pepper to the pot and cook for about 5 minutes until they start to soften.

  • 4

    Stir in the cooked lentils and chickpeas, mixing well with the vegetables.

  • 5

    Add the vegetable broth to the pot and bring the mixture to a simmer. Cover and let it cook for 10-15 minutes, allowing the flavors to meld.

  • 6

    Cube the tofu (if not pre-cubed) and gently stir it into the stew. Allow the tofu to warm through for about 5 minutes.

  • 7

    Fold in the fresh spinach and cook until wilted, about 2 minutes.

  • 8

    Season with salt, pepper, and any herbs of your choice. Taste and adjust seasonings as needed.

  • 9

    Serve hot and enjoy your hearty vegetable stew.

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

Enjoy a comforting bowl of hearty vegetable stew featuring nutrient-packed lentils, savory chickpeas, and protein-rich tofu simmered with an assortment of fresh vegetables. This vibrant stew is layered with the flavors of garlic, onions, carrots, and bell pepper, finished with a handful of tender spinach. Perfect for any meal, it promises warmth and nourishment with every spoonful.

NUTRITION

564kcal
Protein
39.2g
Fat
8.0g
Carbs
91.7g

SERVINGS

1 serving

INGREDIENTS

1 cup Cooked Lentils (198g)

0.5 cup Cooked Chickpeas (82g)

100 grams Extra Firm Tofu

1 medium Carrot, diced (61g)

2 stalks Celery, chopped (80g)

0.5 medium Red Bell Pepper, diced (75g)

1 medium Onion, diced (110g)

2 cloves Garlic, minced (6g)

2 cups Spinach (60g)

2 cups Vegetable Broth (480g)

PREPARATION

  • 1

    Heat a large pot over medium heat and add a splash of water or a small amount of olive oil if desired for sautéing.

  • 2

    Sauté the diced onion and minced garlic until the onion becomes translucent and fragrant.

  • 3

    Add the diced carrots, chopped celery, and red bell pepper to the pot and cook for about 5 minutes until they start to soften.

  • 4

    Stir in the cooked lentils and chickpeas, mixing well with the vegetables.

  • 5

    Add the vegetable broth to the pot and bring the mixture to a simmer. Cover and let it cook for 10-15 minutes, allowing the flavors to meld.

  • 6

    Cube the tofu (if not pre-cubed) and gently stir it into the stew. Allow the tofu to warm through for about 5 minutes.

  • 7

    Fold in the fresh spinach and cook until wilted, about 2 minutes.

  • 8

    Season with salt, pepper, and any herbs of your choice. Taste and adjust seasonings as needed.

  • 9

    Serve hot and enjoy your hearty vegetable stew.