Quinoa and Red Lentil Stew

Cinco de Mayo - Everyday Cooking

This quinoa and red lentil stew is healthy and hearty. Flavorful but not spicy... A great dish for the whole family. This stew tastes even better after it's been refrigerated overnight. Keeps 3 to 4 days in the fridge.

Brief

Prep 20 mins

Cook: 1hr5 mins

Total: 1hr25 mins

Servings: 8

Yield: 8 servings

Quinoa and Red Lentil Stew

Ingredients

2 tablespoons extra-virgin olive oil

2 tablespoons salted butter

4 medium russet potatoes

peeled and diced

3 medium carrots

peeled and thinly sliced

1 medium yellow onion

diced

2 stalks celery

chopped

1 cup tri-colored quinoa

rinsed and dried

1 cup dry red lentils

rinsed and drained

1 teaspoon ground black pepper

½ teaspoon sea salt

or more to taste

2 (32 ounce) cartons chicken broth

1 teaspoon mild curry powder

½ teaspoon ground cumin

¼ teaspoon ground ginger

½ cup plain yogurt

or to taste

1 medium avocado

diced

3 stalks green onions

sliced

Mexican White Sauce

Everyday Cooking

Directions

Step 1

Heat oil and butter in a heavy-bottomed stock pot over medium heat until shimmering. Add potatoes carrots onion celery quinoa and lentils; stir until coated. Cook until onions are translucent about 10 minutes. Season with pepper and 1/2 teaspoon salt.

Step 2

Stir in chicken broth and increase heat to medium-high; bring to a boil. Cover and cook stirring once or twice for 10 minutes.

Step 3

Uncover and stir in curry powder cumin and ginger until well incorporated. Reduce heat to low cover and cook for 35 minutes. Taste and season with more sea salt as needed.

Step 4

Ladle warm stew into bowls and garnish with yogurt avocado and green onion.

Nutritional Information

Quinoa and Red Lentil Stew

Servings Per Recipe:8

Calories: 387.8

% Daily Value *

Protein: 14.4g 29%

Carbohydrates: 55.6g 18%

Dietary Fiber: 14.2g 57%

Sugars: 5.7g

Fat: 12.5g 19%

Saturated Fat: 3.2g 16%

Cholesterol: 14.1mg 5%

Vitamin A Iu: 4075.4IU 82%

Niacin Equivalents: 5.2mg 40%

Vitamin B6: 0.7mg 43%

Vitamin C: 28.5mg 48%

Folate: 207.8mcg 52%

Calcium: 90.5mg 9%

Iron: 5.5mg 31%

Magnesium: 115.4mg 41%

Potassium: 1101.7mg 31%

Sodium: 1249.9mg 50%

Thiamin: 0.3mg 32%

Calories From Fat: 112.9

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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