🥣 Chickpea, Lentil, Quinoa & Spinach Stew

High-Fiber • Plant Protein • Blood Sugar Friendly

🌿 Ingredients (Serves 4–6)

  • 1 tbsp olive oil or avocado oil

  • 1 medium onion, diced

  • 3 cloves garlic, minced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1 tsp smoked paprika

  • ½ tsp turmeric

  • ½ tsp black pepper

  • 1 cup dry green or brown lentils, rinsed

  • 1 can (15 oz) chickpeas, drained & rinsed

  • ½ cup quinoa, rinsed

  • 1 can (14–15 oz) diced tomatoes

  • 4 cups vegetable broth (or bone broth for added protein)

  • 2 cups fresh spinach (loosely packed)

  • 1 tbsp lemon juice

  • Sea salt to taste

  • Optional: red pepper flakes for heat

👩‍🍳 Instructions

  1. Sauté the base
    In a large pot over medium heat, add oil. Sauté onion, carrots, and celery for 5–7 minutes until softened. Add garlic and cook another minute.

  2. Bloom the spices
    Stir in cumin, coriander, paprika, turmeric, and black pepper. Let cook for 30 seconds to deepen flavor.

  3. Build the stew
    Add lentils, chickpeas, quinoa, diced tomatoes, and broth. Stir well.

  4. Simmer
    Bring to a boil, then reduce heat. Cover and simmer for 25–30 minutes, until lentils and quinoa are tender.

  5. Finish
    Stir in spinach and cook 2–3 minutes until wilted. Add lemon juice and adjust salt to taste.

  6. Serve warm
    Garnish with fresh herbs or a drizzle of olive oil if desired.

💚 Why This Stew Is Powerful

  • ✔️ High in fiber to support insulin sensitivity

  • ✔️ Complete plant protein from quinoa + legumes

  • ✔️ Slow-digesting carbs for steady blood sugar

  • ✔️ Rich in magnesium, iron & antioxidants

  • ✔️ Anti-inflammatory spices

🔥 Metabolic Tip

If someone is working on insulin resistance, this makes a perfect balanced break-fast meal after a fasting window — high fiber + protein + micronutrients = stable energy without a glucose spike.

Monica Nouhan