Quinoa Curry Stew

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 146.8
  • Total Fat: 5.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 49.5 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 4.1 g
  • Protein: 5.3 g

View full nutritional breakdown of Quinoa Curry Stew calories by ingredient


Introduction

I'm unsure of the serving size. I'm guessing at six servings for nutritional info.
I'm unsure of the serving size. I'm guessing at six servings for nutritional info.

Number of Servings: 6

Ingredients

    * 1/2 cup quinoa
    * 3/4 cup small red lentils (masoor dhal)
    * Optional: 2 Tbsp olive oil
    * 2 large carrots
    * 2 stalks celery
    * 1 small head cauliflower OR 2 medium potatoes bite size pieces OR 1 med. zucchini, large dice
    * 1 bay leaf
    * 2 inch piece cinnamon stick
    * 2 thin slices fresh ginger
    * 1/2 jalapeno pepper, seeded
    * 6 cups water or soup stock
    * 1/2 tsp gr cumin
    * 1/2 tsp gr fennel seed
    * 1/2 tsp turmeric
    * 1/2 tsp paprika
    * 1/2 tsp gr coriander
    * 1/2 tsp dried thyme leaf or 1 sprig fresh
    * 1 tsp dried basil or 1 Tbsp minced fresh
    * 1/4 tsp dried rosemary leaves or 1 sprig fresh
    * 1 tsp salt or to taste and fresh ground black pepper
    * 4 Tbsp minced fresh herbs: parsley, cilantro or basil
    * Optional: 2 cups chopped fresh greens: kale, chard, or spinach
    * More Heat: Add 1/2 - 1 tsp green curry paste OR 1/4 tsp cayenne powder

Directions



Crockpot Directions:

1. Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
2. Peel the carrots, slice lengthwise, then slice in thin pieces
3. Wash and trim the celery stalks, then slice crosswise in thin pieces
4. Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
5. Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot, and cover with the 5 cups water
6. Cover and cook on low for 6 hours or more if needed
7. 20 minutes before serving, turn the heat up to high and stir in optional greens
8. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

Saucepan Directions:

1. Heat oil in large sauce pan on medium
2. In a separate pan, bring to a boil: water or stock, quinoa, lentils, bay leaf, cinnamon stick, ginger slices, jalapeno
3. Saute the veggies except for greens 10 minutes. Add cumin, coriander, turmeric, fennel and paprika and stir until heated and veggies are coated
4. Stir in the quinoa and lentils, bring to a boil, cover and simmer for 15 minutes. Add the optional greens. Cover and cook 5 more minutes or until greens are wilted.
5. Stir in the fresh parsley, basil or cilantro, salt & pepper, and serve

4 - 6 qt crockpot, low heat, 5 - 6 hr: To speed up cooking, preheat the crockpot on high, bring everything to a boil in another pot, add to the crockpot and cook on high for 2 - 3 hours.


Number of Servings: 6

Recipe submitted by SparkPeople user TEJOLOTE.