Quinoa and Lentil Stew
Quinoa and Lentil Stew is a wholesome and nutritious vegan dish that combines the protein-rich goodness of quinoa and lentils with a medley of vegetables and aromatic spices. This stew is both satisfying and comforting, making it an excellent choice for a hearty meal.
INGREDIENTS
- 1 cup quinoa, rinsed
- 1/2 cup green or brown lentils, rinsed and drained
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley leaves, chopped, for garnish (optional)
- Lemon wedges for serving (optional)
INSTRUCTIONS
Prepare the Quinoa and Lentil Stew:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes until the vegetables begin to soften.
Stir in the minced garlic and sauté for another 1-2 minutes until fragrant.
Add the ground cumin, ground coriander, ground turmeric, paprika, salt, and pepper. Cook for a minute to toast the spices.
Pour in the diced tomatoes (with their juice) and cook for about 5 minutes until the mixture thickens.
Add the rinsed quinoa and lentils to the pot. Stir well to coat them with the spice mixture.
Pour in the vegetable broth and stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the quinoa and lentils are tender.
Serve Quinoa and Lentil Stew:
Garnish with fresh chopped parsley leaves if desired.
Serve hot with lemon wedges on the side for a refreshing touch, if preferred.
TIPS
- You can customize this stew by adding other vegetables like diced bell peppers, zucchini, or spinach.
- Adjust the seasonings to your taste by adding more spices or salt and pepper as needed.
- Feel free to add a splash of hot sauce or a pinch of red pepper flakes if you prefer some heat.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 40-45g
- Protein: 10-12g
- Fat: 5-7g
- Fiber: 8-10g
