Lentil Chickpea Stew with sun-dried tomato (1 Pan)

This Italian herb and sun-dried tomato Crimson Lentil chickpea stew is a brilliant simple, one-pan, meal that’s so satisfying and flavorful! It makes a scrumptious, protein-packed weeknight meal with garlic bread or sourdough to dip, or serve it over pasta, baked potato, or roasted greens.

This excessive protein vegan stew makes use of each chickpeas and crimson lentils. The stew has a easy base of aromatics, herbs, solar dried tomato, vegan parmesan and non dairy milk. The crimson lentils break down throughout cooking and thicken up the stew, so that you don’t essentially want a cream addition. You possibly can even serve it over roasted veggies or with garlic bread or nonetheless else you want. Regardless of the way you serve it, this lentil chickpea stew is an ideal, simple meal for a cool, spring night.

In the event you’re trying to change up your sport from making all the lentil curries or chickpea curries, this chickpea lentil stew is for you. It makes use of Italian herbs and oregano ,mirepoix and a few sun-dried tomato for all that umami taste within the sauce, and it’s superb over some toasted garlic bread or sourdough or over pasta or baked potato.

I additionally provide an choice to make this right into a curried lentil chickpea stew with only a easy adjustment to the spices.

Why you’ll love this Lentil Chickpea Stew

• simple, one pot meal that’s filled with protein and taste
• versatile! Use different cooked lentils and use cooked chickpeas, white beans, or butter beans. You may as well change the flavour to curried, for those who like.
• tender beans in a thick, flavorful sauce
• naturally gluten-free, soy-free, and nut-free

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Lentil Chickpea Stew with sun-dried tomato and italian herbs

This Crimson Lentil chickpea stew with italian herbs and sun-dried tomato, is a brilliant simple, one-pan, meal! It makes a scrumptious, protein-packed weeknight meal with garlic bread or sourdough to dip, or serve it over pasta, baked potato, or roasted greens.

Prep Time15 minutes minutes

Prepare dinner Time35 minutes minutes

Course: dinner, Essential, Essential Course

Delicacies: Vegan

Key phrase: chickpea lentil stew, italian lentil chickpea stew, lentil chickpea stew, crimson lentil chickpea stew

Servings: 4

Energy: 370kcal

Creator: Vegan Richa

Substances

• 1 teaspoon oil
• ½ cup (80 g) chopped onion
• 2 cloves garlic minced
• ¼ cup (25.25 g) chopped celery non-compulsory
• ½ cup (64 g) chopped carrots
• 1-2 tablespoon chopped solar dried tomato
• 1 teaspoon oregano
• 1 teaspoon Italian herb mix
• 1 tablespoon tomato paste
• 15 ounce (425.24 ml) can coconut milk or 1.5 cups different non dairy milk equivalent to cashew milk or soy milk
• 1 ½ cups (354.88 ml) water or broth
• ½ teaspoon salt
• ⅓ cup (60 g) dried crimson lentils , see notes to make use of cooked lentils
• 15 ounce can chickpeas drained, or 1 ½ cups of cooked chickpeas, or use white beans or butter beans
• ¼ teaspoon black pepper

For Garnish

• Pepper flakes, vegan parmesan, chopped herbs like basil or parsley

Directions

• Warmth a big skillet over medium warmth, and add the oil. As soon as the oil is sizzling, add the onion and garlic and a very good pinch of salt and prepare dinner till the onion is translucent and the garlic is smelling aromatic and beginning to flip golden, 4 to five minutes. Add splashes of water to assist onion prepare dinner evenly.

• Add within the celery, carrots, solar dried tomato and all the herbs. Combine and prepare dinner for two minutes.

• Add within the tomato paste and coconut milk, and press and blend in order that the tomato paste mixes into the coconut milk. Combine within the water, salt, crimson lentils, chickpeas, and pepper.

• Then, cowl with a lid and prepare dinner over medium warmth for 10 minutes, then cut back the warmth to medium-low and proceed to prepare dinner for one more quarter-hour or till the crimson lentils are cooked to choice. I like them to be tender, in order that they thicken the sauce combination.

• Combine within the spinach and vegan parmesan, then carry to a boil, and style and modify taste and thickness. Add extra salt, if wanted, and a few extra black pepper and herbs, if you’d like. If there isn’t sufficient liquid, then you’ll be able to add in some extra water or broth at this level.

• Carry to a boil, and prepare dinner till the spinach is cooked, about 2 minutes, then change off the warmth.

• Garnish with contemporary herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or nonetheless you want.

Video

Notes

This recipe is gluten-free, nut-free, and soy-free. Simply ensure that the vegan Parmesan is nut- and/or soy-free, if wanted.
Use cooked lentils as an alternative or dried crimson lentils: use 1 ¼ cup cooked brown lentils or different lentils of selection. omit the water, after which prepare dinner the combination for less than quarter-hour, or till the carrots are cooked and the combination has thickened a bit.
To make lentil chickpea curry model of this recipe, omit the oregano and Italian herbs, and add a teaspoon or extra of curry powder and ½ teaspoon every of floor cumin and floor coriander. As an alternative of curry powder, you can even use garam masala.

Vitamin

Vitamin Details

Lentil Chickpea Stew with sun-dried tomato and italian herbs

Quantity Per Serving

Energy 370
Energy from Fats 108

% Day by day Worth*

Fats 12g18%

Saturated Fats 8g50%

Polyunsaturated Fats 2g

Sodium 497mg22%

Potassium 721mg21%

Carbohydrates 50g17%

Fiber 15g63%

Sugar 8g9%

Protein 15g30%

Vitamin A 5113IU102%

Vitamin C 8mg10%

Calcium 126mg13%

Iron 5mg28%

* % Day by day Values are based mostly on a 2000 calorie weight loss plan.

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Substances and Substitutions

• oil – To sauté.
• aromatics – Onion and garlic are the bottom taste for this stew.
• carrots and celery – Including texture and taste.
• solar dried tomato – Just a bit little bit of solar dried tomato provides umami to the sauce.
• herbs – You’re utilizing dried oregano and Italian herbs within the stew and garnishing with extra contemporary herbs! In the event you’re doing the curry variation, omit these herbs and use curry powder or garam masala and cumin and coriander as an alternative.
• coconut milk – Makes the stew creamy. You should utilize different non-dairy milk as an alternative, for those who choose.
• water – To prepare dinner the dried lentils. In the event you’re utilizing cooked lentils, omit the water.
• salt – Enhances all the flavors.
• dried lentils – Use dried crimson lentils or cooked brown lentils.
• chickpeas – Cooked or canned chickpeas preserve the cooking time down. You should utilize white beans or butter beans as an alternative, for those who choose.
• black pepper – Provides a pleasant taste.
• spinach – Thawed, frozen spinach provides texture and a few extra veggies to the stew.
• vegan Parmesan – Provides creaminess to the sauce and makes a terrific topping! Use nut- and/or soy-free, if wanted.
• garnishes – Prime the stew with contemporary herbs, pepper flakes, and vegan Parmesan.

The right way to Make Chickpea Lentil Stew

Warmth a big skillet over medium warmth, and add the oil (or use a couple of tablespoons inventory to sauté for Oilfree). As soon as the oil is sizzling, add the onion and garlic and a very good pinch of salt and prepare dinner till the onion is translucent and the garlic is smelling aromatic and beginning to flip golden, 4 to five minutes. Add splashes of water to assist onion prepare dinner evenly.

Add within the celery, carrots, solar dried tomato and all the herbs. Combine and prepare dinner for two minutes. 

Add within the tomato paste and coconut milk, and press and blend in order that the tomato paste mixes into the coconut milk. Combine within the water, salt, crimson lentils, chickpeas, and pepper. 

Then, cowl with a lid and prepare dinner over medium warmth for 10 minutes, then cut back the warmth to medium-low and proceed to prepare dinner for one more quarter-hour or till the crimson lentils are cooked to choice. You need them to be tender, in order that they thicken the sauce combination. 

Combine within the spinach and vegan parmesan, then carry to a boil, and style and modify taste and thickness.  Add extra salt, if wanted, and a few extra black pepper and herbs, if you’d like. If there isn’t sufficient liquid, then you’ll be able to add in some extra water or broth at this level. 

Carry to a boil, and prepare dinner till the spinach is cooked, about 2 minutes, then change off the warmth. 

Garnish with contemporary herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or nonetheless you want.