Hearty Lentil and Vegetable Stew

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

Hearty Lentil and Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil and Vegetable Stew

A warming, nourishing stew bursting with tender lentils, chickpeas, and tofu, complemented by a medley of garden vegetables and leafy spinach. This hearty dish delivers a comforting, rustic flavor with every spoonful, perfect for a balanced meal any time of day.

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NUTRITION

540kcal
Protein
38.4g
Fat
7.7g
Carbs
87.2g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked Brown Lentils (198g)

1/2 cup cooked Chickpeas (82g)

100g Firm Tofu

1 medium Carrot (61g)

1 Celery Stalk (40g)

1 medium Tomato (123g)

1/2 medium Onion (55g)

2 Garlic Cloves (6g)

1 cup raw Spinach (30g)

1 cup Low-Sodium Vegetable Broth (240g)

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PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned varieties, otherwise prepare them by boiling until tender.

  • 2

    Press the firm tofu to remove any excess moisture. Cut it into cubes.

  • 3

    Finely chop the onion and garlic. Dice the carrot, celery, and tomato into bite-sized pieces.

  • 4

    In a large pot, heat a splash of water or low-calorie cooking spray over medium heat. Sauté the onion and garlic until soft and fragrant.

  • 5

    Add the carrot, celery, and tomato to the pot. Stir and cook for about 5 minutes until the vegetables begin to soften.

  • 6

    Stir in the tofu cubes, cooked lentils, and chickpeas. Pour in the low-sodium vegetable broth.

  • 7

    Bring the stew to a simmer, cover, and let it cook for about 10-15 minutes, stirring occasionally. This allows the flavors to meld together.

  • 8

    In the final minutes, stir in the raw spinach until wilted. Season with salt and pepper to taste if desired.

  • 9

    Serve hot and enjoy this hearty, nutritious stew.

Hearty Lentil and Vegetable Stew

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

Hearty Lentil and Vegetable Stew

YOUR SOLIN GENERATED RECIPE

Hearty Lentil and Vegetable Stew

A warming, nourishing stew bursting with tender lentils, chickpeas, and tofu, complemented by a medley of garden vegetables and leafy spinach. This hearty dish delivers a comforting, rustic flavor with every spoonful, perfect for a balanced meal any time of day.

NUTRITION

540kcal
Protein
38.4g
Fat
7.7g
Carbs
87.2g

SERVINGS

1 serving

INGREDIENTS

1 cup cooked Brown Lentils (198g)

1/2 cup cooked Chickpeas (82g)

100g Firm Tofu

1 medium Carrot (61g)

1 Celery Stalk (40g)

1 medium Tomato (123g)

1/2 medium Onion (55g)

2 Garlic Cloves (6g)

1 cup raw Spinach (30g)

1 cup Low-Sodium Vegetable Broth (240g)

PREPARATION

  • 1

    Rinse and drain the cooked lentils and chickpeas if using canned varieties, otherwise prepare them by boiling until tender.

  • 2

    Press the firm tofu to remove any excess moisture. Cut it into cubes.

  • 3

    Finely chop the onion and garlic. Dice the carrot, celery, and tomato into bite-sized pieces.

  • 4

    In a large pot, heat a splash of water or low-calorie cooking spray over medium heat. Sauté the onion and garlic until soft and fragrant.

  • 5

    Add the carrot, celery, and tomato to the pot. Stir and cook for about 5 minutes until the vegetables begin to soften.

  • 6

    Stir in the tofu cubes, cooked lentils, and chickpeas. Pour in the low-sodium vegetable broth.

  • 7

    Bring the stew to a simmer, cover, and let it cook for about 10-15 minutes, stirring occasionally. This allows the flavors to meld together.

  • 8

    In the final minutes, stir in the raw spinach until wilted. Season with salt and pepper to taste if desired.

  • 9

    Serve hot and enjoy this hearty, nutritious stew.