Spiced Lentil and Quinoa Stew
This one-pot dish is comfort food made healthful. It can be served on its own or over brown rice.
MAKE AHEAD: The stew tastes even better after a day’s refrigeration; it can be refrigerated for 3 or 4 days.
RECIPE SOURCE: From Elaine Gordon, a master of public health professional and a master certified health education specialist. Her Web site is EatingbyElaine.com.
2 tablespoons extra-virgin olive oil
1 medium sweet potato, peeled and cut into small cubes (2 cups)
2 medium onions, cut into small dice (2 cups)
2 cups uncooked red lentils, rinsed
1 cup baby-cut carrots, cut crosswise into thick rounds (1/3-inch)
1 cup uncooked quinoa, rinsed
1 large (2 ounces) shallot, minced
2 cloves garlic, minced or put through a garlic press
1/2 to 1 teaspoon fine sea salt
1 teaspoon freshly ground black pepper, or more as needed
6 cups no-salt-added vegetable broth, or more as needed
1/2 teaspoon mild curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/8 teaspoon ground ginger
1/8 teaspoon ground allspice
Flesh of 2 avocados, cut into small dice, for garnish (optional)
- Heat the oil in a large, wide pot over medium heat.
- Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat.
- Cook for about 10 minutes or until the onions are translucent.
- Season with 1/2 teaspoon of the salt and all the pepper.
- Stir in the broth; increase the heat to medium-high.
- Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice.
- Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated.
- Reduce the heat to low; cover and cook for 35 minutes.
- Taste, and add some or all the remaining salt, as needed.
- Serve warm, topped with the avocado, if desired.
Calories per serving (based on 10): 280
Total Fat: 4g 6%
Saturated Fat: 1g 5%
Cholesterol: 0mg 0%
Sodium: 160mg 7%
Total Carbohydrates: 49g 16%
Dietary Fiber: 14g 56%
Sugar: 7g
Protein: 13g