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Za'atar Lentil and Chickpea Stew with Toasted Pine Nuts

Name: Za'atar Lentil and Chickpea Stew with Toasted Pine Nuts
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 tbsp olive oil; 1 onion, chopped; 3 cloves garlic, minced; 2 tbsp za'atar spice blend; 1 cup brown or green lentils, rinsed; 1 can chickpeas (15 oz), drained and rinsed; 1 can diced tomatoes (14 oz); 4 cups low-sodium vegetable broth; 1 salt and pepper; 2 tbsp pine nuts, toasted; 1 tbsp lemon juice; 2 tbsp chopped fresh parsley

A hearty za'atar-spiced stew of brown lentils and chickpeas, finished with toasted pine nuts and lemon.

Servings

4 servings

Prep

15 min

Cook

30 min

This one-pot stew leans on two pantry staples — brown lentils and chickpeas — simmered together with onion, tomato, and a generous spoonful of za'atar, the herby Middle Eastern spice blend built from thyme, sumac, and sesame seeds. A finish of toasted pine nuts and fresh lemon juice brightens every bowl.

Both lentils and chickpeas belong to the legume family, widely counted among phytoestrogen-rich foods often mentioned around menopause and hormonal balance, and together they make this stew genuinely filling with plant protein and fiber. The sesame seeds in za'atar add a little extra calcium to the mix as well.

Leftovers taste even better the next day once the flavors have had time to settle — keep a batch in the fridge for easy lunches through the week.

Ingredients

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Where to find these ingredients

These ingredients are common at Middle Eastern grocers; a well-stocked international supermarket usually carries them too.

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