Chickpea Lentil Quinoa Spinach Stew. Vegan Glutenfree Recipe

 

OMG! Did you guys see the number on my Facebook Page! We just crossed 100,000 on Vegan Richa Facebook Page! Feeling all blessed and loved today! Thank you everyone who follows me anywhere :) Hugs!

Lets start up today with this One pot meal. Chickpeas, quinoa, lentils, everything cooked together in a spinach puree, so you know you cannot take those green leaves out even if you wanted to. Serve as is, with crackers or bread. Top with Sriracha, peppers or cheese. Its just about 10 minutes of work in the kitchen, add to a pan, cooked and ready to serve in 25 mins! All of your protein in one bowl. 


I have been bogged down with everything lately. I keep developing recipes all through the week and don’t get time to write them down properly. And whoever said writing a book was going to be all fun. Book proposals, the pre and post ambles, knowing exactly and being able to put into words, why writing one and what it is about. Yes, I am definitely not much of an organize your thoughts and put them on paper kind of writer :) Oh well, we will learn on the job. All good things come with some extra work!

Make Chickpea Lentil Quinoa Spinach Stew!




More one pot meals
Lentil Kidney Bean chili topped with jalapenos and corn
Pumpkin black Eyed Pea Chili
Cremini Mushroom, Rainbow Chard, Shallots, Mac soup
Dahls that be served up with rice or grains

Steps:
Cook the onions until translucent. blend the Spinach and tomato. Add spiced to the pan and mix, add spinach puree , chickpeas, quinoa, lentils and water. cover and cook



Add cashews for garnish. Serve hot. 


Chickpea Lentil Quinoa Spinach Stew
Serves 2
This chickpea Lentil Quinoa Spinach Stew is easy, filing, full of protein and delicious. Free of dairy, egg, corn, soy, gluten
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 1/4 cup red lentils (masoor dal)
  2. 1/4 cup quinoa
  3. 1 15 oz can chickpeas or 1.5 cups cooked (safed chana)
  4. 1 tsp oil
  5. 1/2 cup red onion, finely chopped or thinly sliced
  6. 1 mild green chili, finely chopped
  7. 1 tsp garam masala
  8. 1/4 tsp cinnamon powder
  9. 1/4 tsp cardamom powder
  10. 1/2 tsp cumin powder
  11. 2 large tomatoes
  12. 2 packed cups of spinach (add more for greener soup)
  13. 3 cloves of garlic
  14. 1 inch ginger knob
  15. 1/4 tsp black peppercorns (or add black pepper later)
  16. 2 cups water
  17. 1 tsp salt or to taste
  18. 1/2 tsp raw sugar or other sweetener
  19. 2 Tbsp cashews, chopped (omit for nut-free)
  20. pepper flakes, lemon juice, cashews, cheese shreds for garnish
Method
  1. Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
  2. In a pan, add oil and onions and green chili and cook on medium heat for 5 minutes. Saute in broth to eliminate oil.
  3. Add the spices and mix well and cook for a minute.
  4. Meanwhile, blend the tomato, spinach, garlic, ginger, peppercorns with 1/2 cup water into a smooth puree.
  5. Add to the pan and mix well. Add the lentils, quinoa and chickpeas and mix.
  6. Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes.
  7. Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water if needed for soupier consistency. Cook for a few minutes.
  8. Serve hot topped with red pepper flakes, cheese shreds of choice or cashew cream, crackers, flat bread or rolls.
Notes
  1. Variations: Add a 1/4 cup almond or coconut milk for creamier soup. Add veggies like cauliflower, sweet potato etc. Add a tsp or more nutritional yeast for a cheesy flavor. Change up the spice blends. Change it up to personal preference. Don't have lentils, omit them. Don't have quinoa, use millet, couscous or rice.
Vegan Richa http://www.veganricha.com/
 

Chickpea Lentil Quinoa Spinach Stew
Allergen Information: Free of Dairy, egg, corn, soy, yeast, gluten. can be made nut-free by omitting cashews. Can be made grain-free by omitting quinoa. can be made refined oil-free.

Serves 2-3

Cook time: 25 mins
Ingredients:
1/4 cup red lentils (masoor dal)
1/4 cup quinoa
1 15 oz can chickpeas or 1.5 cups cooked (safed chana)
1 tsp oil
1/2 cup red onion, finely chopped or thinly sliced
1 mild green chili, finely chopped
1 tsp garam masala
1/4 tsp cinnamon powder 
1/4 tsp cardamom powder
1/2 tsp cumin powder 
2 large tomatoes
2 packed cups of spinach (add more for greener soup)
3 cloves of garlic
1 inch ginger knob
1/4 tsp black peppercorns (or add black pepper later)
2 cups water
1 tsp salt or to taste
1/2 tsp raw sugar or other sweetener
2 Tbsp cashews, chopped  (omit for nut-free)

pepper flakes, lemon juice, cashews, cheese shreds for garnish


Method:

Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
In a pan, add oil and onions and green chili and cook on medium heat for 5 minutes. Saute in broth to eliminate oil. 
Add the spices and mix well and cook for a minute.
Meanwhile, blend the tomato, spinach, garlic, ginger, peppercorns with 1/2 cup water into a smooth puree.
Add to the pan and mix well. Add the lentils, quinoa and chickpeas and mix.
Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes. 
Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water if needed for soupier consistency. Cook for a few minutes.
Serve hot topped with red pepper flakes, cheese shreds of choice or cashew cream, crackers, flat bread or rolls.

Variations: Add a 1/4 cup almond or coconut milk for creamier soup. Add veggies like cauliflower, sweet potato etc. Add a tsp or more nutritional yeast for a cheesy flavor. Change up the spice blends. Change it up to personal preference. Don’t have lentils, omit them. Don’t have quinoa, use millet, couscous or rice. 


 

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Comments

  1. says

    CONGRATULATIONS!!! you are a total rock star and deserve all of the good things. all of them. i cannot wait for your cookbook. it’s going to be magical <3

  2. says

    What a timely post today. I had all ingredients on hand so I made this for lunch. It is WONDERFUL!!! I will absolutely be making this again. So easy, so delicious, and such a great source of protein. Thanks for yet another amazing recipe.

  3. says

    Looks fabulous Richa and congrats on hitting 100k, woohoo! How exciting! I’ve only recently discovered your blog and I love it, so I’m not surprised at all. You have some scrumptious recipes. How exciting to be working on a book too!

  4. says

    My boyfriend and I made this together today. We both really enjoyed it but used a hot pepper instead of a mild one for some added heat. We’ve definitely come to think of your site as one we can trust for recipes that are going to taste good when we make them :D

  5. says

    I am really looking forward to your cookbook Richa as I thoroughly enjoy your recipes! I made your easy spiced peas for dinner last night and loved them (even cold the next day cold for lunch!). I am looking forward to trying this dish – it looks delightful!

  6. says

    I plan on making this tonight. It sounds wonderful. I don’t have any sweetener other than some madjool dates. Would it be okay just to leave the sweetener out? Not sure how I can use dates in there. Looking forward to it… Thanks. :)

  7. says

    I will take one hug and a bowl of this stew (which is making my mouth literally overflow with saliva right now–now that I write that, it doesn’t sound attractive but trust, it’s a compliment!) Congrats on all the success! It’s been wild watching you grow, girl. xo

  8. says

    I know writing a book is soooo much work and time and it seems like it will never end but I promise you it will be worth every micro ounce of effort! Something to share and pass on down to generations to come! That’s why I’m so happy you’re doing a beautiful book, not just an ebook, so that I can have one to scribble in and doodle in and many more to give away as gifts. Many thanks Richa and hang in there! :)

  9. Barbara says

    Quick question Richa. Making this as I write. I assume in this step “Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes.” you mean bring to a boil then lower and cook for 20 min? Thank you in advance for the clarification

    • says

      its cooking at medium heat, so the stew will come to a boil around 5 to 7 minutes and cook for the next 15. it cooks best if left undisturbed for the 20 minutes. Check after 20 to see if you need to cook longer.

  10. Adam Brousseau says

    What a simple vegan update of some great indian cooking techniques!
    Delicious dish! I subbed miso for the salt, and added kale and some good apple cider vinegar to balance it out and keep that nice green spinach colour intact.
    Thank you Richa, you’ve made a dedicated follower!

  11. Jessica says

    Didn’t have garam masala (think I subbed curry powder) but it still turned out amazing! Just discovered your blog a couple weeks ago and have been on a roll making your recipes- I love your blog. I like how your recipes seem to allow a safe degree of freedom and creativity- it’s perfect when you’re on a budge, don’t want to go to the store, or want to use something you have on hand (like the mushrooms I threw in this stew!). Thank you!

  12. sandy says

    I love this recipe! So did my sister, my parents and my bf. I added yams and nutritional yeast. I am so excited to have found this recipe as it will be one of my “go-to” recipes and one that I will be recommending to everyone.
    Thank you Richa!

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