High Protein Hearty Vegetable Stew

Warm up with this High Protein Hearty Vegetable Stew, a nourishing one-pot meal packed with colorful, nutrient-rich veggies and plant-based protein from chickpeas and lentils. This vegan-friendly dish combines the earthy flavors of thyme, rosemary, and cumin with a medley of tender carrots, zucchini, broccoli, and green peas, all simmered in a savory tomato and vegetable broth. Perfect for meal prep or weeknight dinners, this stew is both satisfying and wholesome, providing a protein boost while remaining low in fat. Ready in just over an hour, this comforting recipe serves six and pairs wonderfully with crusty bread or a side salad for a complete and balanced meal.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 2 large carrots, sliced
• 2 celery stalks, diced
• 1 large bell pepper, chopped
• 1 medium zucchini, chopped
• 2 cups broccoli, chopped into florets
• 28 ounces diced tomatoes, canned with juice
• 4 cups vegetable broth
• 1 can (15 ounces) cooked chickpeas
• 1 can (15 ounces) cooked lentils
• 1 cup frozen green peas
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon ground cumin
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and sauté for 5 minutes until translucent.

Step 3

Stir in minced garlic and cook for another minute until fragrant.

Step 4

Add sliced carrots, diced celery, chopped bell pepper, and chopped zucchini. Cook for about 10 minutes, stirring occasionally, until vegetables start to soften.

Step 5

Add the chopped broccoli florets and stir well.

Step 6

Pour in the diced tomatoes with their juice and vegetable broth. Stir to combine.

Step 7

Add the cooked chickpeas, cooked lentils, and frozen green peas into the pot.

Step 8

Season with dried thyme, dried rosemary, ground cumin, and the bay leaf. Stir the mixture well.

Step 9

Add salt and black pepper to taste and bring the stew to a gentle boil.

Step 10

Reduce the heat to low, cover, and let the stew simmer for 30 minutes, allowing the flavors to meld together.

Step 11

Remove the bay leaf and adjust seasoning as needed.

Step 12

Garnish with freshly chopped parsley before serving, and enjoy your high protein, hearty vegetable stew!

Nutrition Facts

Serving size	(3901.8g)

Amount per serving	% Daily Value*
Calories	2445.5

Total Fat 54.4g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6521.5mg	0%
Total Carbohydrate 397.3g	0%
Dietary Fiber 118.8g	0%
Total Sugars 109.8g
Protein 124.7g	0%

Vitamin D 0IU	0%
Calcium 1082.7mg	0%
Iron 47.0mg	0%
Potassium 9771.2mg	0%

*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.

Source of Calories

Fat: 19.0%

Protein: 19.4%

Carbs: 61.7%