This Italian herb and sun-dried tomato Crimson Lentil chickpea stew is an excellent simple, one-pan, meal this is so fulfilling 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.
Desk of Contents
This prime protein vegan stew makes use of each chickpeas and purple lentils. The stew has a easy base of aromatics, herbs, solar dried tomato, vegan parmesan and non dairy milk. The purple lentils spoil down all over cooking and thicken up the stew, so that you don’t essentially want a cream addition. You’ll be able to even serve it over roasted veggies or with garlic bread or on the other hand else you prefer. Regardless of the way you serve it, this lentil chickpea stew is an ideal, simple meal for a groovy, spring night time.
When you’re taking a look to modify 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 be offering an method 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 full of protein and taste
- flexible! Use different cooked lentils and use cooked chickpeas, white beans, or butter beans. You’ll be able to additionally trade the flavour to curried, when you like.
- comfortable 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 an excellent 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.
Servings: 4
Energy: 370kcal
Elements
- 1 teaspoon oil
- ½ cup (80 g) chopped onion
- 2 cloves garlic minced
- ¼ cup (25.25 g) chopped celery not obligatory
- 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 akin to cashew milk or soy milk
- 1 ½ cups (354.88 ml) water or broth
- ½ teaspoon salt
- ⅓ cup (60 g) dried purple lentils , see notes to make use of cooked lentils
- 15 ounce can chickpeas tired, 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
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Warmth a big skillet over medium warmth, and upload the oil. As soon as the oil is scorching, upload the onion and garlic and a just right 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 mins. Upload splashes of water to assist onion prepare dinner frivolously.
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Upload within the celery, carrots, solar dried tomato and all the herbs. Combine and prepare dinner for two mins.
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Upload 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, purple lentils, chickpeas, and pepper.
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Then, quilt with a lid and prepare dinner over medium warmth for 10 mins, then scale back the warmth to medium-low and proceed to prepare dinner for any other quarter-hour or till the purple lentils are cooked to choice. I really like them to be comfortable, in order that they thicken the sauce aggregate.
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Combine within the spinach and vegan parmesan, then deliver to a boil, and style and regulate taste and thickness. Upload extra salt, if wanted, and a few extra black pepper and herbs, if you need. If there isn’t sufficient liquid, then you’ll upload in some extra water or broth at this level.
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Deliver to a boil, and prepare dinner till the spinach is cooked, about 2 mins, then transfer off the warmth.
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Garnish with contemporary herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or on the other hand you prefer.
Video
Notes
Vitamin
Vitamin Information
Lentil Chickpea Stew with sun-dried tomato and italian herbs
Quantity According to Serving
Energy 370 Energy from Fats 108
% Day by day Price*
Fats 12g18%
Saturated Fats 8g50%
Polyunsaturated Fats 2g
Sodium 497mg22%
Potassium 721mg21%
Carbohydrates 50g17%
Fiber 15g63%
Sugar 8g9%
Protein 15g30%
Diet A 5113IU102%
Diet C 8mg10%
Calcium 126mg13%
Iron 5mg28%
* % Day by day Values are in keeping with a 2000 calorie vitamin.
Elements 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 the usage of dried oregano and Italian herbs within the stew and garnishing with extra contemporary herbs! When you’re doing the curry variation, overlook those herbs and use curry powder or garam masala and cumin and coriander as a substitute.
- coconut milk – Makes the stew creamy. You’ll be able to use different non-dairy milk as a substitute, when you want.
- water – To prepare dinner the dried lentils. When you’re the usage of cooked lentils, overlook the water.
- salt – Complements all the flavors.
- dried lentils – Use dried purple lentils or cooked brown lentils.
- chickpeas – Cooked or canned chickpeas stay the cooking time down. You’ll be able to use white beans or butter beans as a substitute, when you want.
- 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 perfect topping! Use nut- and/or soy-free, if wanted.
- garnishes – Most sensible the stew with contemporary herbs, pepper flakes, and vegan Parmesan.
💡 Pointers
- If you wish to save time in this recipe, use canned lentils as a substitute of dried, and overlook the water
- Stir often whilst cooking the onion and garlic, so the garlic doesn’t burn.
Make Chickpea Lentil Stew
Warmth a big skillet over medium warmth, and upload the oil (or use a couple of tablespoons inventory to sauté for Oilfree). As soon as the oil is scorching, upload the onion and garlic and a just right 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 mins. Upload splashes of water to assist onion prepare dinner frivolously.
Upload within the celery, carrots, solar dried tomato and all the herbs. Combine and prepare dinner for two mins.
Upload 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, purple lentils, chickpeas, and pepper.
Then, quilt with a lid and prepare dinner over medium warmth for 10 mins, then scale back the warmth to medium-low and proceed to prepare dinner for any other quarter-hour or till the purple lentils are cooked to choice. You need them to be comfortable, in order that they thicken the sauce aggregate.
Combine within the spinach and vegan parmesan, then deliver to a boil, and style and regulate taste and thickness. Upload extra salt, if wanted, and a few extra black pepper and herbs, if you need. If there isn’t sufficient liquid, then you’ll upload in some extra water or broth at this level.
Deliver to a boil, and prepare dinner till the spinach is cooked, about 2 mins, then transfer off the warmth.
Garnish with contemporary herbs, pepper flakes, and extra vegan Parmesan, and serve with some sourdough, garlic bread, pasta or on the other hand you prefer.
Steadily Requested Questions
This recipe is gluten-free, nut-free, and soy-free. Simply be sure that the vegan Parmesan is nut- and/or soy-free, if wanted.
To make a curry model of this recipe, overlook the oregano and Italian herbs, and upload a teaspoon or extra of curry powder and ½ teaspoon each and every of flooring cumin and flooring coriander. As an alternative of curry powder, you’ll additionally use garam masala.
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