Ingredients
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For the stew:
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1 cup green lentils, rinsed and drained
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1 cup brown lentils, rinsed and drained
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1/4 cup bulgur wheat, rinsed and drained
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1 onion, chopped
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2 cloves garlic, minced
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1 carrot, peeled and roughly chopped
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1 celery stalk, sliced
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1 small red bell pepper, cored and sliced
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1 can (15 oz) chickpeas, drained and rinsed
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1 (15 oz) can diced tomatoes, preferably fire-roasted
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1 tsp ground cumin
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1 tsp paprika
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1 tsp ground coriander
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1 tsp salt
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1/2 tsp black pepper
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2 cups water
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2 cups vegetable broth
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1 tbsp fresh lemon juice
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For the crispy chickpea topping:
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1 cup cooked chickpeas, cooled and drained
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1 tbsp olive oil, plus more for greasing the baking sheet
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1/4 cup whole wheat panko breadcrumbs
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1 tsp smoked paprika
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1/2 tsp ground cumin
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1/2 tsp salt
Directions
Sub-title: A Deliciously Textured and Flavorful One-Pot Meal
Description: This hearty vegetarian stew combines the rich flavors of North Africa with the health benefits of lentils and chickpeas. The fragrant mixture of spices creates a perfect balance of sweet and savory, while the crispy chickpea topping adds texture and depth of flavor.
Ingredients:
For the stew:
* 1 cup green lentils, rinsed and drained
* 1 cup brown lentils, rinsed and drained
* 1/4 cup bulgur wheat, rinsed and drained
* 1 onion, chopped
* 2 cloves garlic, minced
* 1 carrot, peeled and roughly chopped
* 1 celery stalk, sliced
* 1 small red bell pepper, cored and sliced
* 1 can (15 oz) chickpeas, drained and rinsed
* 1 (15 oz) can diced tomatoes, preferably fire-roasted
* 1 tsp ground cumin
* 1 tsp paprika
* 1 tsp ground coriander
* 1 tsp salt
* 1/2 tsp black pepper
* 2 cups water
* 2 cups vegetable broth
* 1 tbsp fresh lemon juice
For the crispy chickpea topping:
* 1 cup cooked chickpeas, cooled and drained
* 1 tbsp olive oil, plus more for greasing the baking sheet
* 1/4 cup whole wheat panko breadcrumbs
* 1 tsp smoked paprika
* 1/2 tsp ground cumin
* 1/2 tsp salt
Instructions:
Step 1: Prepare the stew:
1. In a large Dutch oven over medium heat, warm the olive oil. Add the onions and saute until translucent, about 5 minutes.
2. Stir in the garlic and cook for another minute.
3. Add the carrots, celery, and bell pepper to the pot. Cook for 5 minutes, stirring occasionally.
4. Pour in the lentils, chickpeas, tomatoes, water, vegetable broth, cumin, paprika, coriander, salt, and black pepper. Bring the mixture to a boil.
5. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes or until the lentils are tender but still hold their shape.
Step 2: Make the crispy chickpea topping:
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the chickpeas, olive oil, breadcrumbs, smoked paprika, cumin, and salt in a bowl. Toss well to combine.
3. Spread the chickpea mixture onto the prepared baking sheet. Use your hands to gently press down on the mixture to create flat, even pieces.
4. Bake for 20-25 minutes or until golden brown and crispy. Remove from the oven and set aside.
Step 3: Assemble the meal:
1. Divide the cooked rice among individual plates or bowls. Ladle the stew mixture over the top.
2. Top each serving with the crispy chickpea topping. Serve immediately.
Serving size: Makes 4 servings as a main course. Each serving contains approximately:
Calories: 513kcal | Carbohydrates: 83g | Protein: 14g | Fat: 15g | Saturated Fat: 2g | Fiber: 11g | Sugar: 11g
Difficulty Level: Easy
Nutritional Information per serving (without sides):
Calories: 128 | Carbohydrates
Steps
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1
Done
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Step 1: Prepare the stew: |
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2
Done
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Step 2: Make the crispy chickpea topping: |
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3
Done
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Step 3: Assemble the meal: |
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4
Done
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In a large Dutch oven over medium heat, warm the olive oil. Add the onions and saute until translucent, about 5 minutes. |
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5
Done
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Stir in the garlic and cook for another minute. |
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6
Done
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Add the carrots, celery, and bell pepper to the pot. Cook for 5 minutes, stirring occasionally. |
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7
Done
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Pour in the lentils, chickpeas, tomatoes, water, vegetable broth, cumin, paprika, coriander, salt, and black pepper. Bring the mixture to a boil. |
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8
Done
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Reduce the heat to low, cover the pot, and simmer for 20-25 minutes or until the lentils are tender but still hold their shape. |
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9
Done
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Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. |
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10
Done
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Place the chickpeas, olive oil, breadcrumbs, smoked paprika, cumin, and salt in a bowl. Toss well to combine. |
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11
Done
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Spread the chickpea mixture onto the prepared baking sheet. Use your hands to gently press down on the mixture to create flat, even pieces. |
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12
Done
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Bake for 20-25 minutes or until golden brown and crispy. Remove from the oven and set aside. |
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13
Done
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Divide the cooked rice among individual plates or bowls. Ladle the stew mixture over the top. |
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14
Done
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Top each serving with the crispy chickpea topping. Serve immediately. |
