Mediterranean Chickpea and Lentil Stew
A hearty Mediterranean stew rich in fiber, featuring chickpeas, lentils, and a medley of vegetables simmered in a flavorful tomato broth, perfect for warm, gut-friendly comfort.
20 min
Prep
60 min
Cook
4
Serves
350
Calories
Macros · per serving
15g protein
55g carbs
10g fat
Ingredients
For 4 servings
- 2 tablespoon olive oil
- 1 onion
- 3 clove garlic
- 2 carrot
- 2 stalk celery
- 1 red bell pepper
- 28 ounce canned diced tomatoes
- 4 cup vegetable broth
- 15 ounce canned chickpeas
- 1 cup brown lentils
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 4 cup spinach
- salt — to taste
- black pepper — to taste
- 1 cup plain yogurt
- 1 lemon
Instructions
- 1
Dice the onion, mince the garlic, and chop the carrots, celery, and red bell pepper.
- 2
In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent, about 5 minutes.
- 3
Add the carrots, celery, and red bell pepper to the pot. Cook for an additional 5 minutes, stirring occasionally.
- 4
Pour in the canned diced tomatoes and vegetable broth. Stir to combine.
- 5
Rinse the canned chickpeas under cold water and drain. Add them to the pot along with the brown lentils, bay leaf, oregano, and thyme.
- 6
Bring the stew to a boil, then reduce heat to low. Cover and simmer for 30-40 minutes, or until the lentils are tender.
- 7
Add the spinach to the stew and cook until wilted, about 5 minutes. Season with salt and black pepper to taste.
- 8
Remove the bay leaf before serving.
- 9
Serve the stew hot, with a dollop of plain yogurt on each bowl and a wedge of lemon for squeezing.
Cook it this week.
NeatEat plans Mediterranean Chickpea and Lentil Stew — and the rest of your week — around your budget, groceries included.