Name: Hearty Slow-Cooked Vegetable Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3/4 cup cooked Chickpeas (123g); 1/2 cup cooked Red Lentils (100g); 1 cup Diced Tomatoes (240g); 1 medium Carrot (61g); 2 cups Spinach (60g); 1 medium Onion (110g); 2 cloves Garlic (6g); 1 tsp Extra Virgin Olive Oil (5g); 100g Firm Tofu; 1 cup Vegetable Broth (240g)

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

YOUR SOLIN GENERATED RECIPE

Hearty Slow-Cooked Vegetable Stew

A comforting and nutrient-rich vegetable stew simmered slowly to bring out the deep flavors of hearty chickpeas, red lentils, fresh tomatoes, and a medley of vegetables, all finished with tender cubes of protein-rich tofu and a splash of olive oil for richness. Enjoy this warming bowl that's perfect for breakfast, lunch, or dinner.

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NUTRITION

Protein

34.2g

Fat

13.3g

Carbs

88.2g

SERVINGS

1 serving

INGREDIENTS

3/4 cup cooked Chickpeas (123g)

1/2 cup cooked Red Lentils (100g)

1 cup Diced Tomatoes (240g)

1 medium Carrot (61g)

2 cups Spinach (60g)

1 medium Onion (110g)

2 cloves Garlic (6g)

1 tsp Extra Virgin Olive Oil (5g)

100g Firm Tofu

1 cup Vegetable Broth (240g)

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PREPARATION

1
Heat the extra virgin olive oil in a large pot over medium heat.
2
Add the chopped onion and garlic, sautéing until softened and fragrant, about 3-4 minutes.
3
Stir in the diced carrot and cook for another 2 minutes.
4
Add the diced tomatoes, vegetable broth, cooked chickpeas, and red lentils to the pot.
5
Bring the stew to a gentle simmer. Cover and let it cook for about 15-20 minutes, allowing the flavors to meld and the carrots to become tender.
6
A few minutes before serving, gently stir in the spinach and cubed firm tofu, allowing the spinach to wilt and tofu to warm through.
7
Season with salt and pepper to taste if desired, and serve hot.