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Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #vegan #glutenfree #veganricha
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5 from 18 votes

Chickpea Lentil Quinoa Spinach Stew

This chickpea Lentil Quinoa Spinach Stew is easy, filing, full of protein and delicious. Free of dairy, egg, corn, soy, gluten
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Soup
Cuisine: Indian Fusion
Servings: 4
Calories: 323kcal
Author: Vegan Richa

Ingredients

  • 1/4 cup red lentils masoor dal
  • 1/4 cup quinoa
  • 15 oz can chickpeas or 1.5 cups cooked chickpeas. 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 cups packed 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
US Customary - Metric

Instructions

  • 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.

Notes

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.
 
To make this in Instant Pot / pressure cooker: Follow Steps 1 to 5 in the Instant Pot on Saute. Add salt, sugar, water and mix in. Pressure Cook /Manual 2 minutes and natural release. 
 
Nutrition is Approx value for 1 of 3 Serves.
 

Nutrition

Calories: 323kcal | Carbohydrates: 51g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Sodium: 613mg | Potassium: 795mg | Fiber: 14g | Sugar: 9g | Vitamin A: 1959IU | Vitamin C: 17mg | Calcium: 104mg | Iron: 6mg