Spiced Lentil and Chickpea Stew

Calories: 643

Protein: 35g

Carbs: 86g

Fat: 20g

Key Nutrients: Fibre, Vitamin C, Iron

Ingredients:

• 1 cup cooked lentils (228 calories, 18g protein)

• 3/4 cup cooked chickpeas (268 calories, 14g protein)

• 2 cups vegetable broth (40 calories, 2g protein)

• 1 tbsp olive oil (120 calories, 0g protein)

• 2 cloves garlic, minced

• 1 medium onion, finely diced

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp smoked paprika

• ½ tsp ground cinnamon

• ¼ tsp turmeric

• Fresh cilantro and mint for garnish

• Lemon wedges for serving

Instructions:

1. Heat olive oil in a large pot over medium heat until shimmering (about 1-2 minutes)

2. Add diced onion and cook until translucent (5-7 minutes), stirring occasionally to prevent burning

3. Add minced garlic and cook until fragrant (30 seconds)

4. Add your spice blend (cumin, coriander, paprika, cinnamon, and turmeric), stirring constantly to prevent the spices from burning (30-45 seconds)

5. Add pre-cooked lentils and chickpeas to the pot, stirring thoroughly to coat with the spiced oil mixture (1-2 minutes)

6. Pour in vegetable broth and bring to a gentle simmer. If the stew seems too thick, add more broth ¼ cup at a time until desired consistency is reached

7. Reduce heat to low, cover the pot, and let the stew simmer for 15-20 minutes, stirring occasionally. This allows the flavors to develop and the legumes to become tender

8. Season with salt and pepper to taste, starting with ½ teaspoon of each and adjusting as needed

9. Serve hot in bowls, garnished with fresh chopped cilantro and mint. Squeeze fresh lemon juice over the top just before eating for a bright, fresh flavor