Lentil and Chickpea Stew

Note/Suggestions:  This is a heary stew that will fuel any busy kid's day.  Makes 6-8 servings

Ingredients:

  • Spice Mix**
  • 2-3 Tbsp Olive Oil
  • 1 medium onion finely chopped
  • 4 stalks of celery, finely chopped
  • 14 oz can of chickpeas drained and rinsed well
  • 4 cloves of garlic grated or mashed
  • 3 Tbsp cilantro, finely chopped
  • 3 tsp salt
  • 1 10 oz can of chopped tomatoes, drained
  • 8 cups low sodium vegetable stock
  • 3 cups of water
  • 1 cup of lentil, rinsed well
  • 1 Tbsp of lemon juice
  • 1 cinnamon stick
  • 8 oz of dried orzo (1/2 of a one pound box)
  • ½ cup raisins (golden or brown) --chopped dates are also a nice substitute
  • **Spice Mix:
  • ½ tsp each of sweet paprika, turmeric, ground ginger and ground coriander.
  • ¼ tsp each nutmeg and ground white pepper
  • A pinch of ground cloves.

Directions:

  1. Mix the spices together well in a small bowl and set aside.
  2. In a Dutch oven or heavy bottomed pot set over medium heat, heat the oil and sauté the onions for 5-8 minutes. Add celery and sauté for 2-3 minutes.
  3. Add the chickpeas, garlic, cilantro and salt. Heat for about 2 minutes. Add the tomatoes, spice mix and cinnamon stick, stock and water and bring to a boil.
  4. Add the lentils and reduce to a simmer for about 30 minutes or until the lentils are tender, but not mushy.
  5. Add the orzo and the raisins and cook for about 5-8 minutes more.
This can be served at home with a wedge of lemon and a parsley/cilantro garnish, or sent to school or work in a heated food jar and a multi-grain roll.