Mediterranean Lentil & Chickpea Stew

Mediterranean Lentil & Chickpea Stew

Mediterranean Lentil & Chickpea Stew

Serves 4

Ingredients

  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tbsp fresh rosemary
  • 1 tsp fresh thyme
  • 1/2 tsp smoked paprika
  • 1 cup dried red lentils, rinsed
  • 1 can chickpeas, drained and rinsed
  • 1 can diced tomatoes
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 1/2 cups vegetable broth
  • 1 cup baby spinach
  • 1 eggplant, cubed
  • 1/4 cup Kalamata olives, pitted and halved
  • Salt and pepper to taste
  • Fresh parsley, to serve
  • Lemon wedges, to serve

 Method

  1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until soft and translucent, about 5 minutes. Add the garlic, rosemary, thyme, and smoked paprika, and cook for another minute until fragrant. Stir in the lentils, chickpeas, diced tomatoes, sun-dried tomatoes, and vegetable broth. Mix well.
  2. Bring the mixture to a boil, then reduce the heat and let it simmer for 20–25 minutes, stirring occasionally, until the lentils are tender and the stew has thickened.
  3. Add the spinach, eggplant and olives during the last 10 minutes of cooking.
  4. Season with salt and pepper to taste.
  5. Serve the stew with fresh parsley and a squeeze of lemon juice for brightness.

Benefits

Curry is not the first thing you may think of when it comes to a Mediterranean meal planner but we can give anything a twist and as long as it follow the principles of fresh, flavoursome and nutrient dense we are on the right track! To give this curry a Mediterranean feel, incorporate ingredients and flavors more typical of the region like olive oil, sun-dried tomatoes, and include Mediterranean herbs like rosemary and thyme.

We'll also swap the coconut milk for vegetable broth, creating a lighter, more Mediterranean-style dish. Olives contribute heart-healthy monounsaturated fats and antioxidants, aiding cardiovascular health and reducing inflammation.

Red lentils are a nutritional powerhouse delivering plant based protein and assist with digestive health as they are high in fibre. They are low GI and a ½ cup serving is a great source of folate, manganese, thiamine, iron, phosphorous, potassium and copper.

Chickpeas are high in protein so will keep you full and help maintain healthy glucose, insulin and lipid levels while warding off hunger and sweet cravings.

 Nutritional value Per serve

  • 418 Kcal
  • 22g Protein
  • 7g Fat
  • 70g Carbs
  • 18g Fibre
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