Chickpea, Lentil & Kale Stew

chickpea stew 2

Hello guys! I have another absolutely winning recipe to share with you this week, and I’m particularly proud of this one. I’m currently on a week of study leave, and I wanted to create nourishing, tasty recipe that would sort me out for a ready-to-go lunch each day. When I’m studying, I always get an early workout in and start into the books early too (my most productive time is the morning, definitely!).Then I make sure to take a good break in the middle of the day, to give my brain some fuel and chill time before an afternoon of more learning! During that break, I always go for a walk for fresh air, and listen to music or a Podcast, and just switch off. So when I get home, I’m usually staaaarving, and its so handy to have a tupper-ware ready to pop in the microwave.

This recipe is meat-free, vegan and vegetarian-friendly, and packed full of plant-based protein, carbohydrates, fats and micronutrient goodness! I was SO happy with the flavour – the addition of cacao powder and cinnamon worked a treat. You can of course (see below) customise this to include meat if you’re aiming for a higher protein intake. I’ve had it with both tuna and roast turkey, as well as on its own, so you can see its a really versatile recipe. I’m really enjoying experimenting with creating vegetarian-style recipes – you guys know I think of myself as a plant-based meat eater, so I really enjoy meals I can use for a meat-free day AND for a meaty (meat-full?) day too!

SO let’s get to it!

Recipe (Makes 4-5 servings) 

Ingredients

  • 1 tbsp coconut oil
  • 1 garlic clove, finely minced
  • 1/2 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1 tsp sweet paprika
  • 1 tsp cayenne pepper
  • 1 tsp dried oregano
  • 1 tbsp raw cacao powder (I use Nua Naturals Brand)
  • 1 red onion, finely chopped
  • 1 red bell pepper, diced
  • 1 carrot, peeled & diced
  • 2 large handfuls of kale, stems removed & torn into small leaves
  • 2 tablespoons of tomato puree
  • 1 400g tin of chickpeas
  • 1 400g can of bjoux verts lentils (I found mine in Super Valu, the brand Epicure)
  • 1 400ml can of chopped tomatoes
  • 200mls water
  • A sprinkle of sea salt and ground black pepper, to season

Method

  1. Prepare the veggies by chopping in advance, and set aside in little bowls.
  2. Heat the coconut oil in a large pot, and add the red onion and garlic. Cook for 3-4 minutes.
  3. Add the spices to the onions and garlic. Cook for another 3-4 minutes until the onions are completely coated in the spices.
  4. Now add the veggies (including the kale) to the pot, and cook with the onions for about 5 minutes, until the kale is wilted.
  5. Next, add your tinned goods to the pot – the chopped tomatoes, tomato puree, lentils, chickpeas and lentils, and give it all a good stir.
  6. Add the 200mls of water to the stew, and stir again. You may need to add a little more water as the stew cooks. I usually fill the empty tin of chopped tomatoes with water and add a a little at a time if I think I need to.
  7. Season the stew with sea salt and black pepper, stir again, and bring the stew to the boil.
  8. Now turn down the heat to a simmer, cover the pot and allow the stew to bubble away for 15-20 minutes, stirring every 5 minutes or so. The stew should thicken up a little during this time.
  9. While the stew is cooking, prepare your side for this dish – I love having it with courgetti, or some roasted sweet potato chunks! Rice or cous cous would be perfect too!
  10. After 20 minutes, do a little taste test. Add a little more spice if you feel the stew needs it at this stage. If not, turn off the heat.
  11. Serve with the side of your choice!

chickpea stew 4

(Served with courgetti, greens, beetroot & turkey!)

Enjoy guys! This recipe has fast become one of my favourite meal prep recipes, it’s really filling and a great vegetarian dish for those meat-free days! Tag me if you try it out – @theirishbalance on Instagram!

Ciara 🙂 x

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