Lentil Stew with Lentils and Quinoa Recipe
A nourishing vegan lentil stew with quinoa, vegetables, and spices for a hearty, protein-rich dinner.
Ingredients
- Olive oil – 2 tbsp
- Onion – 1 large diced
- Garlic – 4 cloves minced
- Carrots – 2 diced
- Celery – 2 stalks diced
- Green lentils – 1 cup rinsed
- Quinoa – ½ cup rinsed
- Vegetable broth – 6 cups
- Tomatoes – 1 ½ cups chopped
- Cumin – 1 tsp
- Coriander – ½ tsp
- Paprika – ½ tsp
- Bay leaf – 1
- Salt – 1 ½ tsp
- Black pepper – ½ tsp
- Fresh parsley – ¼ cup chopped
Instructions
- Heat olive oil in a pot.
- Sauté onion, garlic, carrots, and celery for 7 minutes.
- Add lentils, quinoa, tomatoes, cumin, coriander, paprika, salt, and pepper.
- Pour in broth and toss in bay leaf.
- Bring to boil, then simmer 35–40 minutes.
- Remove bay leaf, adjust seasoning.
- Garnish with parsley before serving.
Notes
Nutritional Values (per serving)
- Calories: 325
- Total Fat: 9 g
- Saturated Fat: 1.5 g
- Carbohydrates: 52 g
- Fiber: 15 g
- Protein: 15 g
Vitamins & Minerals (per serving)
- Folate: 38%
- Iron: 30%
- Vitamin A: 45%
- Magnesium: 28%
- Vitamin C: 22%
Additional Notes
- Swap quinoa for red quinoa if you need extra flair.
- Add spinach near the end for freshness.
- A squeeze of lemon brightens the flavors.