Chicken Quinoa-Lentil Stew for Acid Reflux Relief

Why This Recipe

This Instant Pot Chicken Quinoa-Lentil Stew offers a warm, savory embrace — deeply comforting and gently earthy. Tender chicken thighs lend rich, natural umami, while quinoa and lentils add nutty, wholesome depth. Sweet carrots and starchy potatoes create a soft, velvety body, with a single bay leaf weaving in subtle herbal warmth. Light seasoning lets the ingredients shine in clean, uncomplicated layers. The result: a thick, soul-soothing bowl that’s mildly nutty, profoundly savory, and quietly restorative — like a hug from home, ready in under an hour.

Ingredients

• 1 lb boneless, skinless chicken thighs (quartered, trim visible fat)
• ½ cup quinoa (rinsed)
• 1 can green or brown lentils (15-oz, drained & thoroughly rinsed)
• 2 medium carrots, peeled & diced small (~1 cup)
• 12–16 oz peeled potatoes (aim for ~14 oz)
• 1 small zucchini, diced
• 2–2¼ cups chicken broth (e.g. 1 can broth + water)
• 1 bay leaf
• 1 tbsp olive oil
• Salt to taste

Instructions

1. Prep: Dice carrots small (¼–½ inch); dice potatoes small (½–¾ inch cubes); quarter chicken thighs. Drain/rinse Lentils. Rinse quinoa.
2. Sauté: Olive oil + chicken—2–3 min per side.
3. Deglaze: Add broth. Stir well, scraping bottom clean.
4. Combine: Add quinoa, lentils, diced carrots, diced potatoes, zucchini (if using), bay leaf. Stir well. Cancel sauté.
5. Cook: Seal → High pressure 8 min → Natural release 10 min → Vent
6. Adjust: Remove and discard bay leaf. Shred or cut chicken into bite-sized pieces. Stir everything together — the stew will thicken naturally. Add salt to taste.

Macros per 1½-cup serving (approximate)

• Calories: 450 kcals
• Protein: 35g
• Carbs: 50g
• Fat: 12g
• Fiber: 9g

Pro Tips

• Start with ½ tsp salt.
• Use tongs to handle the chicken and cook in three batches.
• Pair with sourdough bread and/or mashed potatoes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.