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Chickpea, Lentil and Vegetable Stew

Chickpea, Lentil and Vegetable Stew
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WebMD Recipe from Foodily.com

I served this with brown rice but it is also good with white rice (I would use basmati) and also with steamed quinoa. If you are going to make this ahead of time, wait to add the spinach until you reheat it so it retains the lovely green color.

Ingredients
  • 1 large
    onion, chopped
  • 3 garlic
    cloves, minced
  • 3 tablespoons
    tomato paste
  • 2 teaspoons
    ground coriander
  • 1 teaspoon
    caraway seeds
  • 1/2 teaspoon
    cayenne pepper
  • 2 cups
    light vegetable broth
  • 2 cups
    water
  • 1 cup
    dried lentils
  • 1 15-ounce can
    chickpeas, rinsed and drained
  • 2 medium
    carrots, peeled and sliced 1/4-inch thick
  • 1 cup
    lima beans or edamame, frozen
  • 1/2 cup
    chopped parsley
  • 10 ounces
    fresh baby spinach
  •  
    lemon wedges, for garnish and seasoning
  •  
    olive oil
Instructions
  1. Heat a Dutch oven over medium heat.  Add just enough olive oil to coat the bottom and then add the onions.  Cook for 5 minutes, stirring occasionally, then add the garlic.  Cook another 3 minutes.  Add the tomato paste and all the spices; stir 1 minute.  Stir in broth, water, and lentils.  Increase heat to high and bring to a boil.  Reduce heat, cover, and simmer until lentils are almost tender, stirring occasionally, about 15 minutes.
  2. Add chickpeas, carrots, lima beans, and half the parsley.  Cover; simmer until carrots are very tender, about 20 minutes.  This dish can be made one day ahead of time.   Cover and chill.  Bring to a simmer before continuing.  Refrigerate remaining parsley for garnish.
  3. Stir spinach into stew in batches until wilted.  Season with salt and pepper.  Ladle into bowls with rice.  Garnish each bowl with remaining parsley and serve with lemon wedges.
Nutritional Information

Makes: 4 servings
  • Calories342.8
  • Carbohydrates61.1 g
    • Dietary fiber24.6 g
  • Cholesterol0.0 mg
  • Fat2.5 g
    • Saturated fat0.4 g
  • Sodium313.1 mg
  • Protein22.3 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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