Red Lentil Stew Over Quinoa

YIELD: SERVES 3 

Energy: 445 calories 

Fat: 3.5 grams 

Protein: 25 grams 

Total carbohydrates: 80 grams 

Fiber: 15 grams 

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Servings: 3

Calories per Serving: 0

Prep Time:

Cook Time:

Total Time:

Ingredients

2 cups uncooked quinoa, rinsed 

2 cups cooked red lentils (drained and rinsed if canned) 

4 cups homemade or low-sodium vegetable broth, or water 

1 medium zucchini, peeled and diced 

2 cups chopped cauliflower

1 large onion, chopped 

1⁄2 cup celery, chopped 

1⁄2 cup carrots, chopped 

3 garlic cloves, minced 

1 teaspoon fresh ginger, minced 

1 tablespoon curry powder 

1 teaspoon ground cumin 

1⁄4 cup chopped fresh cilantro 

1 tablespoon fresh lime juice 

Instructions

Combine 2 cups quinoa and 2 cups water in a medium saucepan. Bring to a boil over high heat, then lower to simmer. Cook, uncovered, for 10 to 15 minutes or until the water has evaporated. Remove the saucepan from the heat, cover, and set aside for 10 minutes before fluffing with a fork. Set aside.

In a large pot, combine the lentils and broth or water over medium-high heat. Bring to a boil, reduce to a simmer. Add zucchini, cauliflower, onion, celery, carrots, garlic, ginger, and spices and stir until well combined. Cover and cook for 15 to 20 minutes, until the lentils and cauliflower are soft. Stir in cilantro and lime juice and remove the pot from the heat. 

Transfer half of the lentils to a blender and blend until smooth, then stir the blended lentils back into the pot. You could also use an immersion blender right in the pot; just leave some texture and chunkiness to the lentils.  

Spoon the lentils over quinoa and serve. 

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