Lentil Stew with Quinoa
Cozy up with a hearty bowl of Lentil Stew with Quinoa—a nourishing, one-pot meal that's packed with plant-based protein and vibrant vegetables. This wholesome recipe combines tender green or brown lentils, fluffy quinoa, and a medley of aromatic spices like cumin, paprika, and thyme, creating layers of flavor with minimal effort. Diced carrots, celery, and onions provide a classic mirepoix base, while baby spinach and a splash of fresh lemon juice brighten up the hearty broth. Ready in under an hour, this gluten-free and vegan-friendly stew is perfect for meal prep or a comforting weeknight dinner. Serve it warm, garnished with fresh parsley, for a healthy, satisfying dish the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, peeled and diced
- 2 medium celery stalk, diced
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon dried thyme
- 0.25 teaspoon crushed red pepper flakes
- 1 cup dry green or brown lentils, rinsed and drained
- 0.5 cup quinoa, rinsed
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes, canned
- 3 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften.
Stir in the minced garlic, cumin, paprika, thyme, and red pepper flakes. Cook for 1 minute, until fragrant.
Add the lentils, quinoa, vegetable broth, and diced tomatoes. Stir to combine and bring to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25 minutes, stirring occasionally to prevent sticking.
After 25 minutes, check the lentils to ensure they are tender. If needed, simmer for an additional 5 minutes.
Stir in the baby spinach and cook for 2 minutes, until wilted.
Add the lemon juice, salt, and black pepper. Taste and adjust seasonings as needed.
Ladle the stew into bowls, garnish with chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
227 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1008 mg | 44% | |
| Total Carbohydrate | 33.3 g | 12% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 7.9 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 852 mg | 18% | |
*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.
