Smoky Red Lentil Stew with Chickpeas

• doses: 6 servings
• tempo ativo: 15 minutes
• tempo total: 45 minutes

Ingredientes

3 tablespoons olive oil (, divided (*see note)

2 large carrots (, diced)

2 ribs celery (, sliced)

1 medium yellow onion (, finely diced)

1/2 teaspoon fine sea salt (, + a sprinkle for veggies (more to taste)

3-4 cloves garlic (, minced)

1 tablespoon double-concentrate tomato paste (sub regular - 1.5 TB)

1 teaspoon dried thyme (sub Italian seasoning or oregano)

2 teaspoons smoked paprika

2 cups dry red lentils (, rinsed well)

4 cups vegetable broth

1 cup water

1 (15-ounce) can fired-roasted tomatoes (sub plain)

1 (15-ounce) can chickpeas (, drained and rinsed)

2 cups baby spinach

For serving: lemon wedges, minced fresh parsley, fresh-cracked pepper

Instruções

Heat 2 tablespoons of oil in a large Dutch oven over medium-high heat. Once shimmering, add the carrots, celery, onion, and a sprinkle of salt. Sauté for 8-10 minutes, stirring occasionally, until the vegetables are softened and lightly browned (lower heat if needed).

Add the garlic and sauté for 30-60 seconds, until fragrant.

Now add the tomato paste, thyme, and smoked paprika. Sauté for 30-60 seconds, until fragrant.

Add the lentils and stir to coat. Now add the tomatoes, chickpeas, broth, water, and salt. Raise heat to bring to a boil, then reduce heat to maintain a gentle simmer. Cover and cook for 15 minutes, stirring occasionally, until the lentils are tender.

Stir in the spinach and cook uncovered for about 1 minute, until wilted. Stir in the remaining tablespoon of olive oil. Taste and adjust seasoning if needed.

Serve hot with lemon wedges, fresh-cracked pepper, and a sprinkle of parsley.

Informação Nutricional

• Tamanho da Dose: 12 ounces
• Calorias: 324 kcal
• Gordura Total: 9 g
• Gordura Saturada: 1 g
• Gordura Insaturada: 7 g
• Sódio: 264 mg
• Carboidratos Totais: 44 g
• Fibra Alimentar: 20 g
• Açúcares Totais: 4 g
• Proteína: 20 g