High Protein Mixed Vegetable Stew

Packed with plant-based power, this High Protein Mixed Vegetable Stew is a nourishing, flavor-packed dish that’s perfect for a hearty and healthy meal. Brimming with vibrant vegetables like zucchini, bell peppers, and spinach, and loaded with protein-rich chickpeas and lentils, this one-pot wonder is as satisfying as it is nutrient-dense. Simmered in a fragrant broth of diced tomatoes, thyme, and oregano, it delivers a comforting home-cooked flavor with every spoonful. Ready in under an hour and easy to customize, this stew is ideal for meal prep or weeknight dinners. Serve it with crusty bread or over rice for a wholesome, balanced meal that’s vegan, gluten-free, and utterly delicious.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil over medium heat in a large pot.

Step 2

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

Step 3

Stir in the garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the bell pepper and zucchini, and continue to cook for about 4 minutes until the vegetables start to soften.

Step 5

Pour in the canned diced tomatoes with their juice and the vegetable broth.

Step 6

Add the dried thyme and oregano. Stir well to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 15 minutes.

Step 8

Stir in the cooked chickpeas and lentils. Allow to simmer uncovered for an additional 10 minutes.

Step 9

Add the spinach and stir until wilted, about 2 minutes.

Step 10

Season with salt and black pepper to taste. Adjust the seasoning if needed.

Step 11

Serve hot, optionally with crusty bread or over rice for a complete meal.

Nutrition Facts

Serving size	(3088.6g)

Amount per serving	% Daily Value*
Calories	2177.6

Total Fat 62.9g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 9.0g
Cholesterol 8.2mg	0%
Sodium 5521.8mg	0%
Total Carbohydrate 321.7g	0%
Dietary Fiber 99.2g	0%
Total Sugars 79.3g
Protein 103.7g	0%

Vitamin D 0IU	0%
Calcium 864.0mg	0%
Iron 38.8mg	0%
Potassium 7818.8mg	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: 25.0%

Protein: 18.3%

Carbs: 56.7%