Vegan Chickpea Lentil and Kale Stew

It's been such a crazy cold and wet season out there so far that my children have been calling for soups and stews. Nothing beats a nice big bowl of stew as something super comforting to come home to after school and work.

This recipe features carrots, zucchini and onion, but you can certainly add or substitute in any other veggies that you have on hand – celery, sweet potato, and squash would all work well too. This is absolutely easy and delicious to make. It just takes about 10 minutes to prepare and 20 minutes to cook - it's all vegetables, so breaking down the hardest vegetables (carrots) will not take long.

Serves: 4 to 6


  • 1 tbsp olive oil
  • 2 cloves minced garlic
  • 1 medium yellow onion, chopped
  • 2 medium zucchini, sliced into half-moons
  • 2 large carrots, diced
  • 2 tsp ground coriander
  • 1 tsp cumin
  • 2 tsp Italian seasoning (or mixed herbs)
  • pinch of sea salt
  • ¼ tsp black pepper
  • 1 cup low sodium vegetable stock
  • 1 28oz can diced tomatoes (about 2 1/2 cups)
  • 1 540mL can chickpeas, rinsed and drained
  • 4 cups chopped raw kale
  • 2 cups cooked lentils, rinsed and drained
  • parsley, to garnish


  1. Heat olive oil and garlic in a large pot over medium heat until the garlic becomes fragrant. 
  2. Add the onion, zucchini, carrots, spices, and vegetable stock to the pot and stir occasionally over medium-high heat for 10 minutes.
  3. Pour in the tomatoes, chickpeas, and 1 cup of water. Bring to a boil, then reduce to a simmer for 10 minutes.
  4. Meanwhile, chop the kale. Add it to the pot along with the lentils and stir well. Cover the pot with a lid and cook for 2 more minutes.
  5. Ladle into bowls and sprinkle with parsley.
  6. Enjoy!

Watch a FREE presentation on the benefits of a Whole Foods Diet