Today’s Recipe: Lentil & Chickpea Stew
In the dead of winter, nothing warms and fills you up like a beautiful bowl of a delicious and hearty stew. Whether it’s a meat-based or a meatless stew, count me in… I’m a fan! Today’s recipe is a tasty, meatless version of stew, made with both lentils and chickpeas, so it’s filling, as well as high in protein and fibre. Lentil and Chickpea Stew is also brimming with vegetables like tomatoes, carrots, celery, green beans, baby spinach and red pepper. So, that makes it vitamin and antioxidant rich, which boosts your immune system and keeps winter colds and flus at bay. The stew is seasoned with a savoury, subtly spicy and smokey blend of herbs and spices that will warm you up from the inside out.
The Ingredients in Lentil and Chickpea Stew
The Main Players
Lentils & Chickpeas
Lentils and chickpeas are excellent sources of fibre, protein, vitamins and minerals, great substitutes for meat and a perfect go-to dish for Meatless Monday. In this Lentil and Chickpea Stew, I used brown lentils and canned chickpeas. I drained the canned chickpeas and rinsed them in cold water before adding them to the soup pot. However, the lentils require more prep work. First, I rinsed the lentils in cold water and then drained them. Next, I immersed the lentils in cold water and soaked them for 1-2 hours. Lastly, after soaking them for 2 hours, I rinsed them once more in cold water, drained them and added them to the soup pot.
Diced Tomatoes & Tomato Paste
Tomatoes are not a must-have ingredient for lentil stew, but I really love the flavour of fire-roasted tomatoes, so I chose to add some to this soup recipe. Roasting brings out the natural sweetness in a tomato, intensifies its flavour and also adds a subtle smokiness to the soup. I like to mix a little brown sugar with diced tomatoes to reduce the tangy taste. Occasionally, I add a tbsp. of tomato paste to a soup or stew, as well as the diced tomatoes, or I skip the tomatoes altogether, and use 2 tbsp. of tomato paste instead.
Potato & Red Pepper
I chose to add potatoes to this lentil soup recipe so it would become more of a stew, or a heartier, thicker and more filling dish. And, I chose red pepper so as to add some colour, texture, sweetness and a hint of smoky flavour to the Lentil and Chickpea Stew. YUM!!
Extra Virgin Olive Oil, Broth and Unsalted Butter
Extra Virgin Olive Oil, Broth and Unsalted Butter are the additional essential ingredients included in this recipe, and in most other soup or stew recipes. I chose chicken broth for this specific recipe, but it can be replaced with vegetable broth. I also chose extra virgin olive oil, which can be substituted with coconut oil for palettes that prefer a coconut flavour. As far as the unsalted butter goes, I love sautéing onion in a combination of oil and butter as the butter helps the onion to brown or caramelize better. Butter also gives the onion a rich and nutty flavour, one that’s more intense than just using oil.
Celery, Onions & Carrots; The Soup’s Base
There are three vegetables which are the essential building blocks of all soups, stews, stocks and sauces, and they are onion, carrot and celery. The fancy French term for this magical trio is, mirepoix which consists of 2 parts onion, 1 part carrot and 1 part celery. When I make any soup or stew, I make sure to add these three key vegetables at the beginning of the cooking process.
Optional Extras
Green Beans & Baby Spinach
When I was making this Lentil and Chickpea Stew, I happened to have a few handfuls of green beans and some baby spinach in the fridge which were left over from another dish I had made that week. Rather than toss them out, which in my books is a crime, I added them to the stew. I was pleasantly surprised at how much I liked the green beans and the spinach paired with the lentils, so I made a mental note to remind myself to add these vegetables to lentils more often.
Fresh Squeezed Lime Juice & Coconut Milk
When the juice of a citrus fruit is added to a stew or soup, it adds brightness and freshness. Either lime or lemon juice will compliment Lentil and Chickpea Stew. If neither lime or lemon juice is available, try red wine vinegar. When using lime juice, coconut milk can be added to the stew for a creamier version but it isn’t so compatible with lemon or vinegar.
The Herb and Spice Blends
Blend #1
- 1 tsp. cumin powder
- 2 tsp. mild yellow curry powder
- 1/2 tsp. ginger powder
- a pinch (or more) of red chilli pepper flakes
Herb Blend #2
- 1/2 tsp. oregano
- 1/2 tsp. thyme
Blend #3
- 2 bay leaves
- salt & pepper
How To Make Lentil and Chickpea Stew
- Rinse the lentils in cold water, drain them and soak in cold water for 1-2 hours. Prep all the veggies and other ingredients while the lentils are soaking.
- Start by cooking the diced onion in the extra virgin olive oil (along with 1/2 tsp. of sea salt) in a soup pot, for 10 minutes on low heat, stir occasionally, until the onion caramelizes.
- After ten minutes, add unsalted butter and toss in spice blend #1. Toast the spices on low-medium heat for 2 minutes, stirring frequently.
- Stir in the garlic for 30 seconds.
- Toss in the celery & carrots and saute on low-medium heat for 5 minutes.
- Drain the lentils, rinse, drain again and stir them into the pot. Stir for 2 minutes.
- Next, add the chickpeas and stir for 1-2 minutes.
- Add the tomato paste mixed with 1/2 cup of warm water and pour in the fire roasted tomatoes (mixed with 1 tsp of brown sugar) and herb/spice blend #2. Stir well and simmer on low heat for 10 minutes.
- Pour in the broth and boiling water, enough to cover the lentils very well, and drop in the bay leaves. Next, add salt and pepper. Lentils need a good amount of water to boil properly.
- Drop in the potatoes, the green beans and red pepper, and bring the soup to a boil. Then reduce the heat to a low-medium setting and simmer for an additional 15 minutes.
- Add baby spinach and parsley (optional), stir and continue simmering for the last 5 minutes.
- After 30-35 minutes of simmering, remove the stew from heat, and pour in the lime juice. Stir and let the stew rest for 5-10 minutes.
- Serve and enjoy. Serve additional fresh-squeezed lime juice should anyone like to add more to their bowl.
Tips & Substitutions for Lentil and Chickpea Stew
- Add more boiling water for a thinner stew.
- Sub fresh or canned diced tomatoes for canned fire roasted diced tomatoes, or omit them altogether. You can also opt to use tomato paste only.
- For a less chunky stew, run the tomatoes through a blender or omit the potato and/or green beans and tomatoes.
- To intensify the smoky flavour, add 1/4 tsp of smoked paprika to blend #1.
- For a spicier stew, add a little cayenne pepper to blend #1.
- Peel and cut the vegetables into smaller slices/pieces so they cook faster and more evenly.
- Lemon juice or red wine vinegar can substituted for the lime juice.
- Use Coconut oil in place of the extra virgin olive oil.
- Optional: add Coconut milk to the stew when it is off the heat. Use lime juice with coconut milk, instead of lemon or vinegar.
- The potatoes, peppers, beans and spinach are not necessary additions, but they really enhance the flavour and nutrient value. And, they turn the dish from a soup, into a very filling stew.
How to Store Lentil and Chickpea Stew
Once the stew has completely cooled, store it in an airtight container, in the fridge, for up to 3 days. To freeze the stew, portion the leftovers into small individual freezer bags, place them in an airtight container and then store the container in the freezer for up to 3 months. To re-heat the stew, take out as many individual freezer bags as needed, place them in the fridge overnight to thaw. The next day, pour the liquid into a microwaveable bowl and re-heat it in the microwave. Or, pour the liquid into a pot and reheat it on the stove.
The Conclusion
Lentil and Chickpea Stew is subtly smoky, savoury, thick, and very filling! It’s also super nutritious, boasting high amounts of fibre, protein, vitamin C, and lycopene, a mineral in tomatoes. Both vitamin C and lycopene are cancer fighting nutrients.
Drop me a comment to let me know what you think of the soup recipe, and feel free to tag me at https://www.facebook.com/georgiaspyra/or https://www.instagram.com/delish_soups_by_georgia_spyra/ with your photos. I’d love to see your creations.
Have a Healthy & Happy 2025,
Love, Georgia Spyra
Lentil, Chickpea & Vegetable Stew
Equipment
- 1 cutting board
- 1 soup pot with lid
- 1 chopping knife
- 1 garlic press
- 1 kettle
- 1 extra large 8 cup pyrex measuring cup
- 1 juicer
- 1 spatula
- 1 set of measuring spoons
- 1 set of measuring cups
- 1 set of bowls
- 1 small bowl to measure out spices and herbs
- 1 vegetable peeler
- 1 strainer
- 1 small food processor or chop onion by hand
Ingredients
- ½ cup brown lentils (SOAK FOR 1-2 HOURS FIRST) rinse with cold water several times and soak in water for 1-2 hours and rinse again
- 2 carrots chopped into thin & small pieces
- 1 celery stalk cut into thin slices
- 1 onion diced fine & cooked with olive oil and 1/2 tsp salt
- 2 small yellow potatoes cut into small pieces (8ths)
- 4 garlic cloves minced
- 1 cup diced or fire roasted tomatoes (you can blend them a little for less chunky pieces) mixed with 1 tsp brown sugar
- 1 tbsp tomato paste mixed in 1/2 cup of hot water
- 1 can chick peas (15 oz small can) rinsed well
- 4 cups kale or baby spinach (optional) optional but very nutritious addition
- ½ red pepper cut into very small pieces
- 3 cups vegetable broth or chicken broth
- 1 cup green beans cut into small pieces
- 3 cups boiling water freshly boiling to thin out the soup
- ½ of a fresh squeezed lime or more to taste when off the heat
- 1-2 tsp butter to finish cooking the onion
- 2 tbsp extra virgin olive oil to cook the onion
- 1/4-1/2 cup extra virgin olive oil poured into the soup near the end of cooking time
- 1 ½ tsp salt (1/2 tsp used to cook onion and 1 tsp in soup) or more to taste
- ½ tsp fresh ground black pepper or more to taste
Herb & Spice Blend #1
- 2 tsp mild yellow curry powder
- 1 tsp cumin powder
- ½ tsp ginger powder or a bit more as per taste
- 1 pinch chili pepper flakes or more if you like heat
Herb & Spice Blend #2
- ½ tsp oregano dry
- ½ tsp thyme dry
Herb & Spice Blend #3
- 2 bay leaves
- 1 tbsp parsley (dry)
Instructions
- Rinse the lentils in cold water several times, then soak for in a bowl for 1-2 hours. They will soak while you do the rest of the prep work.
- Wash , peel and chop the potatoes, carrots and celery. Put in a bowl and set aside.
- Dice onion and crush garlic. In a soup pot, cook the diced onion in 2 tbsp of olive (or coconut oil) and 1/2 tsp sea salt. Cook for 7 minutes. Measure out the spices and open and drain the chickpeas, chop the red pepper and the green beans while the onion is cooking.
- Add the butter, melt it and then add the spice blend & toast for 2 minutes.
- Add the crushed garlic and stir for 30 seconds.
- Toss in the cubed potatoes and saute for 5 minutes.
- Add the chickpeas and cook for another 5 minutes.
- Drop in the sliced carrots and celery and saute another 5 minutes.
- Add the beans and red pepper, cook for 3 minutes, then add the tomato paste (mixed in warm water), and the diced or fire roasted tomatoes (mixed with brown sugar). Cook for 10-15 minutes.
- Strain the lentils and toss them into the soup pot. Stir for 3 minutes.
- Pour in the 3 cups of broth and 3 cups of boiling water. Use enough to cover the lentils. Throw in the bay leaves.
- Bring the soup to a boil then reduce the heat to a simmer and cook for 30 minutes. Taste for salt and pepper and add as needed. You can add boiling water to thin out the soup while it's cooking.
- In the last 5 minutes of cooking time add kale or spinach, if using.
- After 30 minutes of cooking, stir in the lime juice , remove from the heat and serve.
Notes
- The soup is delicious with or without coconut milk or lime. �
- You can customize the veggies as you’d like. I love adding red peppers to this soup recipe, they add a subtle sweetness.
- I’ve added green beans in place of kale or spinach and it was very tasty. I’ve also added both types of veggies, and that too was very good.�
- Once I threw in mushrooms but I do prefer the soup without them. To each his own 🙂
