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

Savor a warming bowl of Hearty Lentil Vegetable Stew, a vibrant medley of tender lentils, chickpeas, and cubes of extra-firm tofu simmered with carrots, celery, onion, tomatoes, and fresh spinach. This nutrient-packed, comforting dish bursts with earthy flavors and a subtle hint of aromatic seasonings, perfect for nourishing your body and soul.

Try 7 days free, then $12.99 / mo.

NUTRITION

530kcal
Protein
36.3g
Fat
7.9g
Carbs
81.9g

SERVINGS

1 serving

INGREDIENTS

1 cup Cooked Green Lentils (198g)

1/2 cup Canned Chickpeas (125g)

100g Extra-Firm Tofu

1/2 cup Chopped Carrot (65g)

1/2 cup Chopped Celery (50g)

1/2 cup Chopped Onion (80g)

2 cloves Garlic

1/2 cup Diced Tomatoes (124g)

1 cup Fresh Spinach (30g)

1 Bay Leaf

1 tsp Cumin

Salt & Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    In a large pot, heat a small amount of water or a light drizzle of olive oil over medium heat (if using oil, use minimal amount to keep calories in check).

  • 2

    Add the chopped onion, celery, and carrot and sauté until they begin to soften, about 5 minutes.

  • 3

    Stir in minced garlic and cubed tofu, cooking for another 2 minutes until fragrant.

  • 4

    Add the cooked lentils, chickpeas, and diced tomatoes to the pot. Mix well.

  • 5

    Toss in the bay leaf and cumin, then season lightly with salt and pepper.

  • 6

    Pour in about 1 to 1.5 cups of water (or low-sodium vegetable broth if preferred) and bring the mixture to a simmer.

  • 7

    Allow the stew to simmer for 15-20 minutes, letting the flavors meld together and the vegetables become tender.

  • 8

    Stir in the fresh spinach during the last 5 minutes of cooking until just wilted.

  • 9

    Remove the bay leaf, adjust seasonings as needed and serve warm.

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

Savor a warming bowl of Hearty Lentil Vegetable Stew, a vibrant medley of tender lentils, chickpeas, and cubes of extra-firm tofu simmered with carrots, celery, onion, tomatoes, and fresh spinach. This nutrient-packed, comforting dish bursts with earthy flavors and a subtle hint of aromatic seasonings, perfect for nourishing your body and soul.

NUTRITION

530kcal
Protein
36.3g
Fat
7.9g
Carbs
81.9g

SERVINGS

1 serving

INGREDIENTS

1 cup Cooked Green Lentils (198g)

1/2 cup Canned Chickpeas (125g)

100g Extra-Firm Tofu

1/2 cup Chopped Carrot (65g)

1/2 cup Chopped Celery (50g)

1/2 cup Chopped Onion (80g)

2 cloves Garlic

1/2 cup Diced Tomatoes (124g)

1 cup Fresh Spinach (30g)

1 Bay Leaf

1 tsp Cumin

Salt & Pepper to taste

PREPARATION

  • 1

    In a large pot, heat a small amount of water or a light drizzle of olive oil over medium heat (if using oil, use minimal amount to keep calories in check).

  • 2

    Add the chopped onion, celery, and carrot and sauté until they begin to soften, about 5 minutes.

  • 3

    Stir in minced garlic and cubed tofu, cooking for another 2 minutes until fragrant.

  • 4

    Add the cooked lentils, chickpeas, and diced tomatoes to the pot. Mix well.

  • 5

    Toss in the bay leaf and cumin, then season lightly with salt and pepper.

  • 6

    Pour in about 1 to 1.5 cups of water (or low-sodium vegetable broth if preferred) and bring the mixture to a simmer.

  • 7

    Allow the stew to simmer for 15-20 minutes, letting the flavors meld together and the vegetables become tender.

  • 8

    Stir in the fresh spinach during the last 5 minutes of cooking until just wilted.

  • 9

    Remove the bay leaf, adjust seasonings as needed and serve warm.