This satisfying main dish is a unique combination that cooks up like a pilaf but tastes like a wonderful, Indian-spiced chili. Tender quinoa and lentils blend beautifully to form its protein-rich base, which is studded with colorful vegetables and infused with aromatic spices. This recipe comes to us from Ellie Krieger, author of the new cookbook, Weeknight Wonders.
- 5 cups low-sodium vegetable broth
- 1 large onion
- 1 large carrot
- 2 tablespoons olive oil
- One 2-inch piece fresh ginger
- 4 cloves garlic
- 1⁄2 small bunch kale (2 cups packed leaves)
- 1 1⁄2 teaspoons ground cumin
- 1 1⁄2 teaspoons ground coriander
- 3⁄4 teaspoon salt
- 1⁄4 teaspoon cayenne pepper, plus more to taste
- 1 cup red lentils
- 1 cup quinoa, preferably red
- 1 cinnamon stick
- 1 cup peas, fresh or frozen
- 1⁄2 cup plain low-fat Greek yogurt
- 2 tablespoons packed fresh cilantro leaves
Bring the broth to a boil in a medium saucepan, then keep warm over low heat until ready to use.
While the broth is heating, chop the onion and dice the carrot. Heat the oil in a large saucepan or soup pot over medium-high heat. Add the onion, and carrot, and cook, stirring occasionally, until they begin to soften, about 5 minutes. Meanwhile, mince the ginger and garlic. Stem the kale; discard the stems and coarsely chop the leaves.
Add the ginger, garlic, cumin, coriander, salt, and cayenne to the onion-carrot mixture and cook, stirring, for 30 seconds. Add the lentils, quinoa, and all but 1 cup of the boiling broth. Stir in the kale leaves and cinnamon stick. Cover, decrease the heat to medium-low, and simmer until the quinoa and lentils are nearly tender, about 10 minutes. Add the peas and cook until the peas, quinoa, and lentils are tender, 2 to 3 minutes more. Stir in the remaining broth as needed if the mixture seems too thick. Serve garnished with a dollop of yogurt and a sprinkle of cilantro leaves.
Serving size: 2 cups stew, 2 tablespoons yogurt, and 1 1⁄2 teaspoons cilantro leaves.
Reprinted with permission from the publisher, Houghton Mifflin Harcourt, from Weeknight Wonders by Ellie Krieger. Photography by Quentin Bacon. Copyright 2013. All rights reserved.
Red Lentil, Quinoa and Vegetable Stew
Servings per Recipe: 4Amount per Serving
Calories from Fat: 108
Total Fat: 12g
Saturated Fat: 1.5g
Dietary Fiber: 15g
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