Lentil and Quinoa Stew
Warm, hearty, and packed with plant-based protein, this Lentil and Quinoa Stew is the ultimate comfort food for any season. Loaded with nutrient-rich red lentils, fluffy quinoa, and fresh baby spinach, this one-pot wonder combines wholesome ingredients with bold flavors from garlic, cumin, coriander, paprika, and a dash of lemon juice for a zesty finish. Slow-simmered in a savory vegetable broth with tender diced veggies, this vegan and gluten-free recipe is as nourishing as it is delicious. Ready in just 50 minutes, it’s perfect for busy weeknights or meal prep, serving up six generous portions of cozy, satisfying goodness. Garnish with fresh parsley for an extra pop of color and flavor!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, diced
- 2 medium celery stalk, diced
- 4 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 cup red lentils, rinsed
- 0.5 cup quinoa, rinsed
- 14.5 ounces diced tomatoes (canned)
- 6 cups vegetable broth
- 3 cups baby spinach leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
Stir in the minced garlic, ground cumin, ground coriander, paprika, and dried thyme. Cook for 1 minute until fragrant.
Add the rinsed red lentils, quinoa, diced tomatoes, and vegetable broth to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 25 minutes, stirring occasionally, until the lentils and quinoa are tender.
Stir in the baby spinach leaves until wilted. Add salt, black pepper, and lemon juice to taste.
Remove the pot from heat and let the stew sit for 5 minutes for flavors to meld.
Serve hot, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1049 mg | 46% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 9.6 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1077 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
