Quinoa, Carrot and Lentil Stew

mersaydees's Note:

This recipe is based on one from Patricia Green’s and Carolyn Hemming’s book, Quinoa 365. The intro states, “The lentil is said to be one of the first domesticated crops, dating back to prehistoric times. An important component of any vegetarian diet, lentils are high in protein and often used as a meat substitute. To make this recipe a soup rather than a stew, reduce the thickness by precooking the quinoa, then adding it to the soup.”

• Total Time: 45 mins
• Prep Time: 20 mins
• Cook Time: 25 mins

Ingredients:

Servings: 4

• 1/2 cup quinoa (125 mL)
• 1/2 cup red lentil (125 mL)
• 4 cups vegetable stock (1 L) or 4 cups chicken stock (1 L)
• 1 cup water (250 mL)
• 1 1/2 cups carrots, sliced (375 mL)
• 1 cup red onion, diced (250 mL)
• 2 teaspoons fresh garlic, minced (10 mL)
• 1 teaspoon ground cumin (5 mL)
• 1 teaspoon ground coriander (5 mL)
• 1/4 teaspoon salt (1 mL)
• 1 cup red bell pepper, diced (250mL, about 1 pepper)
• 2 tablespoons fresh cilantro, finely chopped (30 mL)

Directions:

1. In a large saucepan, combine the quinoa, lentils, stock and water and bring to a boil. Reduce to a simmer, cover and cook for 10 minutes. Add the carrots, onion, garlic, cumin, coriander and salt and cook 5 more minutes. Add the red pepper and cook for 5 minutes more. Stir in the cilantro and adjust the seasoning if necessary. Serve immediately.

Reviews

[alkaloidqueen]

I wish I could give this a better rating. This was just ok for me.

[magpie diner]

Healthy easy stew - it was extremely thick, I think as much from the red lentils as the quinoa. I have never paired those two things together before, quite liked it. You do have to cook for longer if you want the onions to really soften up, but if you're looking for a no oil very healthy dish, this is right up there. It isn't the prettiest looking stew, but tastes good and for extra flavour you could sautee the onions in a little oil beforehand.