Red Lentil, Quinoa and Vegetable Stew


Quinoa and Red Lentil Stew

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.

Serves 4.

  • 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.

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Nutrition Information

Red Lentil, Quinoa and Vegetable Stew

Servings per Recipe: 4

Amount per Serving

Calories:  510

Calories from Fat:  108

Total Fat:  12g

Saturated Fat:  1.5g

Cholesterol:  0mg

Sodium:  660mg

Carbohydrates:  76g

Dietary Fiber:  15g

Protein:  25g

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