Chickpea Lentil Quinoa Spinach Stew. Vegan Glutenfree Recipe - Vegan Richa (2024)

5 from 20 votes

• 1/4 cup (45 g) red lentils masoor dal
• 1/4 cup (42.5 g) quinoa
• 15 oz can chickpeas or 1.5 cups cooked chickpeas. safed chana
• 1 tsp oil
• 1/2 cup (60 g) red onion finely chopped or thinly sliced
• 1 mild green chili finely chopped
• 1 tsp garam masala
• 1/4 tsp (0.25 tsp) cinnamon powder
• 1/4 tsp (0.25 tsp) cardamom powder
• 1/2 tsp (0.5 tsp) cumin powder
• 2 large tomatoes
• 2 cups (60 g) packed of spinach add more for greener soup
• 3 cloves of garlic
• 1 inch ginger knob
• 1/4 tsp (0.25 tsp) black peppercorns or add black pepper later
• 2 cups (500 ml) water
• 1 tsp salt or to taste
• 1/2 tsp (0.5 tsp) raw sugar or other sweetener
• 2 Tbsp cashews chopped (omit for nut-free)
• pepper flakes lemon juice, cashews, cheese shreds for garnish

• 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.

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 Facts

Chickpea Lentil Quinoa Spinach Stew

Amount Per Serving

Calories 323Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Sodium 613mg27%

Potassium 795mg23%

Carbohydrates 51g17%

Fiber 14g58%

Sugar 9g10%

Protein 16g32%

Vitamin A 1959IU39%

Vitamin C 17mg21%

Calcium 104mg10%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.