High Protein Mixed Vegetable Stew
Packed with vibrant, nutrient-rich vegetables and plant-based proteins, this High Protein Mixed Vegetable Stew is a hearty, wholesome dish perfect for fueling your day or warming up a chilly evening. Featuring tender carrots, zucchini, and bell peppers alongside protein-packed chickpeas and lentils, this one-pot wonder is simmered with aromatic herbs like thyme and oregano for a comforting and savory burst of flavor. A finishing handful of fresh spinach adds a pop of color and nutrition, making it a complete vegetarian or vegan-friendly meal. Ready in under an hour and easy to customize, it’s a satisfying option for meal prep or family dinners. Enjoy it as-is or pair it with crusty bread or rice for an extra filling twist! Optimized for health-conscious eaters, this recipe is brimming with high protein, fiber, and flavor-packed ingredients.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 2 large carrots, sliced
- 2 stalks celery stalks, sliced
- 1 large bell pepper, chopped
- 1 medium zucchini, diced
- 14.5 oz canned diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 2 cups cooked chickpeas
- 2 cups cooked lentils
- 2 cups spinach leaves, roughly chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil over medium heat in a large pot.
Add the chopped onion and sauté for about 5 minutes, until translucent.
Stir in the garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Add the bell pepper and zucchini, and continue to cook for about 4 minutes until the vegetables start to soften.
Pour in the canned diced tomatoes with their juice and the vegetable broth.
Add the dried thyme and oregano. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 15 minutes.
Stir in the cooked chickpeas and lentils. Allow to simmer uncovered for an additional 10 minutes.
Add the spinach and stir until wilted, about 2 minutes.
Season with salt and black pepper to taste. Adjust the seasoning if needed.
Serve hot, optionally with crusty bread or over rice for a complete meal.
Nutrition Facts
Calories |
2178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.9 g | 81% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5522 mg | 240% | |
| Total Carbohydrate | 321.7 g | 117% | |
| Dietary Fiber | 99.2 g | 354% | |
| Total Sugars | 79.3 g | ||
| Protein | 103.7 g | 207% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 864 mg | 66% | |
| Iron | 38.8 mg | 216% | |
| Potassium | 7819 mg | 166% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
