NUTRITION

SERVINGS

INGREDIENTS

1/3 cup dry green lentils (60g)

1/2 cup cooked chickpeas (125g)

1/2 cup firm tofu (126g)

1 medium carrot

1 stalk celery

1/4 medium onion

1 clove garlic

1/2 cup canned diced tomatoes

1 cup vegetable broth

1 tsp olive oil

1 tsp ground cumin

Salt & pepper to taste

PREPARATION

• 1

  Rinse the dry green lentils under cold water. In a medium saucepan, add the lentils and enough water to cover them. Bring to a boil, then reduce heat and simmer for about 20 minutes until tender. Drain and set aside.

• 2

  While the lentils cook, drain and rinse the chickpeas if using canned. Press the firm tofu between paper towels to remove excess moisture and cut into 1/2-inch cubes.

• 3

  Chop the carrot, celery, and onion into small, even pieces. Mince the garlic.

• 4

  In a large pot, heat the olive oil over medium heat. Sauté the onion and garlic for about 2 minutes until fragrant. Add the carrot and celery, cooking for another 3-4 minutes until they begin to soften.

• 5

  Stir in the cooked lentils, chickpeas, and tofu cubes into the pot. Add the canned diced tomatoes, vegetable broth, and ground cumin.

• 6

  Bring the stew to a simmer and allow it to cook for about 10-15 minutes so all the flavors meld together. Season with salt and black pepper to taste.

• 7

  Serve hot and enjoy this hearty, protein-packed lentil stew.