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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 219.8
  • Total Fat: 4.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 430.7 mg
  • Total Carbs: 38.0 g
  • Dietary Fiber: 7.1 g
  • Protein: 8.7 g

View full nutritional breakdown of Quinoa & Lentil Stew calories by ingredient
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Quinoa & Lentil Stew

Submitted by: GERRIHAN654

Introduction

A delicious protein boost and a good amount of fiber, too. A delicious protein boost and a good amount of fiber, too.
Number of Servings: 12

Ingredients

    2 cups quinoa, any brand, rinsed uncooked.
    2 cups lentils, cleaned and rinsed.
    2 cups celery, chopped
    1 cup onion, chopped
    2 cups carrots, chopped
    2 cups red bell or yellow bell pepper diced
    3/4 cup garlic chopped
    3 cups tomatoes, chopped (1 large can of crushed, low sodium or 2 cans small, low sodium diced tomatoes can be substituted here.)
    2 tsp salt, to start, adjust to taste
    2 tsp cayenne pepper or crushed pepper flakes
    2 tbsp extra virgin olive oil
    1/2 tsp black pepper, adjust to taste
    8 cups water or low sodium vegetable broth, kept at a simmer.

Directions

In a large, deep pot, heat olive oil on medium heat until it shimmers, add celery, onions,carrots, & bell pepper, cook until vegetables have softened, about 10 to 15 minutes. Add garlic, salt, & cayenne and cook until the garlic & cayenne perfume the air, about two more minutes. Add the lentils and quinoa, sautee in vegetables and oil for about 5 minutes or until they are coated in the oil. Stir in the tomatoes, add the simmering water or stock. Bring up to a boil, lower to a high simmer for about 20 minutes, stirring occasionally. Bring down to a low simmer for 10 more minutes. Add more liquid, if needed. Once liquid is mostly absorbed, turn off pot and allow to steam for five minutes.
Taste for seasoning, add more if you like. Lentils should be slightly firm. Quinoa will be chewy. Serve with a salad or in soup or serve cold with a squeeze of lime or lemon juice.

Serving Size: makes 12 3/4 cup servings

Number of Servings: 12

Recipe submitted by SparkPeople user GERRIHAN654.






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