First of all, thank you guys SO much for taking the time to tell me about yourselves on Monday. I’ve been loving all of your responses and am blown away by the amazing goals you’ve set and gone after this year. Super inspiring stuff, my friends. 😊 You’ve also asked me some fantastic questions, so I’m looking forward to answering those as blog posts soon. If you missed Monday’s lunch date, you can check it out here.
It’s a typical wet, fall week here in Raincouver and I am SO feeling soup season right now. And sweaters and scarves and great big mugs of tea. Mmmmmmmmm.
Today’s recipe is partly a throwback to 2013, and partly inspired by an email I got last week. One of my lovely readers, Courtney, sent me a note to say that she was looking for my Chickpea, Lentil and Kale Stew recipe but the link was broken. This was my fault entirely. When transferring to my new blog layout I was trying to pare down on old content, some of which included recipes with less than stellar photography. This particular recipe fell hard into that bucket and was in desperate need of a re-vamp.
After almost 3 years of its initial debut, I was reminded of how hearty and delicious this little nutrient-loaded creation is. Being anemic and a non-red meat eater, lentils have been a great source of plant-based iron for me and are a far more common food in my diet now than years before. (I also take a supplement – more on that here if you’re curious.) Annnnd.. fun fact for my fellow nutrition nerds in the house: Iron absorption is boosted if you consume it with vitamin C, and tomatoes contain plenty of that. Winning!
Pairing the lentils and chickpeas really amp up the protein and fibre content of this recipe, making it incredibly satisfying and one worth testing on the meat eaters in your house. As for the kale, be sure to stir it in near the very end. Even though kale is a more sturdy, fibrous leafy green, adding it any earlier will over-cook it and zap some of its nutrients. Simply let it wilt in the heat of the stew after you’ve removed it from the pot from the burner, and a few minutes later it’ll be ready to enjoy.
Vegan Chickpea, Lentil and Kale Stew
Prep Time: 15 mins
Cook Time: 30 mins
Ingredients (about 8 cups)
- 2 tsp extra virgin olive oil
- 2 medium cloves of garlic, minced
- 1/2 white onion
- 1 cup carrot coins
- 1 tsp each dried basil, oregano and parsley
- 1 cup brown lentils (ideally soaked for a few hours beforehand)
- 28 fl oz canned diced tomatoes
- 2 cups diced zucchini
- 2 cups water
- 1 tbsp minced fresh sage
- 1 1/2 cups cooked chickpeas
- 2 cups de-stemmed loosely packed kale
- sea salt and black pepper to taste
Heat the olive oil over medium heat for 1 minute, then add the garlic, onion and carrots. Sautee for 2 minutes or until the onion begins to become translucent.
Add the dried herbs, lentils, tomatoes, zucchini, water and chickpeas. Stir well, then bring the pot to a boil. Reduce to medium, cover and allow the stew to simmer for 20 mins.
Remove the pot from the heat. Remove the lid and stir in the fresh sage and chopped kale. Put the lid back on the pot and allow the kale to wilt in the stew for 5-10 minutes. Season to taste with sea salt and black pepper.
*Note: If working with uncooked chickpeas, it’s ideal to soak them overnight if possible. (They cook much faster this way!) Then, rinse them off and start cooking them in a separate pot about 30 minutes before starting to cook the stew. They should be fully cooked by this time, however, unsoaked chickpeas will require longer.
So tell me…
- What sort of comfort foods do you crave most during fall?
- Have you filled out my reader survey yet? If not, check it out here. I’d love to learn more about you!