Lentil, Quinoa & Vegetable Pilaf/Stew
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Lentil, Quinoa & Vegetable Pilaf/Stew calories by ingredient
Introduction
This is a hearty simple vegetarian bean & grain dish with complete protein and complex carbs. You can add your vegetables of choice and season it as desired to suit your tastes. I prefer spicy so I recommend adding chili powder, cayenne pepper powder, allspice, & curry powder. This is a hearty simple vegetarian bean & grain dish with complete protein and complex carbs. You can add your vegetables of choice and season it as desired to suit your tastes. I prefer spicy so I recommend adding chili powder, cayenne pepper powder, allspice, & curry powder.Number of Servings: 6
Ingredients
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1 1/4 cup lentils (dry, sorted)
3/4 cup thoroughly washed quinoa
4 cups low sodium vegetable broth
1 teaspoon allspice
1 teaspoon onion powder
salt & pepper to taste
1 tbsp canola or olive oil
1 zucchini diced
2 carrots diced
1 medium sweet onion diced
1 cup fresh spinach
3 cloves garlic minced
1 tbsp minced ginger root
1 tbsp chili powder
cayenne pepper powder to taste
2 tsp garam masala (curry powder
1 tsp turmeric
2 tbsp white or red wine vinegar or lemon juice
2 tbsp fresh dill, cilantro, or parsley
Directions
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.
Member Ratings For This Recipe
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