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Chef Verde
about 3 hours ago

Chickpea Lentil Quinoa Spinach Stew

Chickpea Lentil Quinoa Spinach Stew

Recipe Details

Author Vegan Richa
Prep Time 20 minutes
Cook Time 25 minutes

Summary

A fragrant, Indian-inspired one-pot stew where a silky spinach–tomato purée simmers with lentils, quinoa, and chickpeas for deep, curry-warmed flavor. It’s hearty, protein-packed, and finished with crunchy cashews and cool, creamy dairy-free yogurt.

Instructions

  1. 1

    Rinse and drain the red lentils and quinoa; drain the chickpeas and set aside.

  2. 2

    Heat the oil in a deep skillet over medium heat. Add the red onion and green chili and sauté for 5 minutes until softened.

  3. 3

    Stir in the garam masala, cinnamon, cardamom, and cumin; cook for 1 minute until fragrant.

  4. 4

    Meanwhile, blend the tomatoes, spinach, garlic, ginger, and black peppercorns with 1/2 cup water (or stock) into a smooth purée.

  5. 5

    Pour the spinach–tomato purée into the skillet and mix well.

  6. 6

    Add the lentils, quinoa, and chickpeas; stir to combine.

  7. 7

    Add salt, sugar, and the remaining 1 1/2 cups water (or stock). Mix, cover, and cook for about 20 minutes, stirring once midway, until lentils and quinoa are tender.

  8. 8

    Stir in the chopped cashews. Taste and adjust salt and spices. Add water or non-dairy milk as needed for a soupier consistency and bring back to a gentle boil.

  9. 9

    Serve hot with desired garnishes (non-dairy yogurt or cream, crushed red pepper flakes, extra cashews or hemp seeds) and bread, crackers, flatbread, or naan for dipping.

Ingredients

  • 1/4 cup red lentils
  • 1/4 cup quinoa
  • 15 oz can (or 1 1/2 cups cooked) chickpeas
  • 1 teaspoon oil (or sauté in broth for oil-free)
  • 1/2 cup red onion (finely chopped or thinly sliced)
  • 1 green chili (finely chopped; optional)
  • 1 teaspoon garam masala (or more to taste)
  • 1/4 teaspoon cinnamon powder
  • 1/4 teaspoon cardamom powder
  • 1/2 teaspoon cumin powder
  • 2 large tomatoes
  • 2 cups spinach (packed; more for greener soup; about 3 oz if using frozen)
  • 3 cloves garlic
  • 1 inch ginger
  • 1/4 teaspoon black peppercorns (or use cracked black pepper later)
  • 2 cups water or vegetable stock (divided)
  • 3/4 teaspoon salt (or to taste)
  • 1/2 teaspoon raw sugar (or other sweetener)
  • 2 tablespoons cashews (chopped; omit for nut-free)
  • for garnish non-dairy yogurt (optional)
  • for garnish non-dairy cream (optional)
  • for garnish crushed red pepper flakes (optional)
  • for garnish hemp seeds (optional)
  • as needed non-dairy milk (optional; to thin for soupier consistency)
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