Lentil, Quinoa & Vegetable Pilaf/Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 1/4 cup lentils (dry, sorted)3/4 cup thoroughly washed quinoa4 cups low sodium vegetable broth 1 teaspoon allspice1 teaspoon onion powdersalt & pepper to taste1 tbsp canola or olive oil1 zucchini diced2 carrots diced1 medium sweet onion diced1 cup fresh spinach3 cloves garlic minced1 tbsp minced ginger root1 tbsp chili powdercayenne pepper powder to taste2 tsp garam masala (curry powder1 tsp turmeric2 tbsp white or red wine vinegar or lemon juice2 tbsp fresh dill, cilantro, or parsley
1. Add lentils to 4 cups of vegetable broth. Add the allspice, onion powder, salt & pepper to taste. Bring to rapid boil for 2 minutes (to help reduce gas formation) then simmer for 10 minutes. Add the quinoa and continue to simmer for 15 to 20 more minutes until the liquid is absorbed. Add more water & cook 5 to 10 minutes extra if needed for more tender lentils.
2. Heat oil in a non stick sauce pan. Saute onions, garlic & ginger for about 1 minute. Add remainder of vegetables, except spinach and continue sauteing for 5 more minutes. Add chili powder, curry powder/garam masala, ground turmeric, cayenne pepper & additional salt & black pepper to taste. Add the fresh spinach and cook for an additional 1 - 2 minutes until wilted.
3. Add the sauted vegetables to the lentils and quinoa. Add the vinegar or lemon juice and mix.
4. Add the fresh herbs and let the mixture sit for 20 minutes or more for flavors to blend.
Optional: for extra protein add 1 cup green peas, diced extra firm tofu or tempeh. Also consider adding 2 tbsp nutritional yeast for extra B vitamins and protein.
5. Serve hot and enjoy.
Number of Servings: 6
Recipe submitted by SparkPeople user SAHASRA4.
2. Heat oil in a non stick sauce pan. Saute onions, garlic & ginger for about 1 minute. Add remainder of vegetables, except spinach and continue sauteing for 5 more minutes. Add chili powder, curry powder/garam masala, ground turmeric, cayenne pepper & additional salt & black pepper to taste. Add the fresh spinach and cook for an additional 1 - 2 minutes until wilted.
3. Add the sauted vegetables to the lentils and quinoa. Add the vinegar or lemon juice and mix.
4. Add the fresh herbs and let the mixture sit for 20 minutes or more for flavors to blend.
Optional: for extra protein add 1 cup green peas, diced extra firm tofu or tempeh. Also consider adding 2 tbsp nutritional yeast for extra B vitamins and protein.
5. Serve hot and enjoy.
Number of Servings: 6
Recipe submitted by SparkPeople user SAHASRA4.
Nutritional Info Amount Per Serving
- Calories: 192.8
- Total Fat: 4.3 g
- Cholesterol: 0.0 mg
- Sodium: 898.7 mg
- Total Carbs: 32.0 g
- Dietary Fiber: 7.5 g
- Protein: 7.7 g
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