Savory Lentil and Quinoa Bowl

This Savory Lentil and Quinoa Bowl is a wholesome and nourishing dish, perfect for a late-night meal. Packed with protein and fiber, it's both satisfying and easy to prepare, making it an ideal choice for health-conscious diners.

Ingredients

• Lentils (green or brown) - 100 grams
• Quinoa - 100 grams
• Vegetable broth - 500 ml
• Olive oil - 2 tablespoons
• Garlic (minced) - 2 cloves
• Onion (diced) - 1 small
• Carrot (diced) - 1 medium
• Bell pepper (diced) - 1/2 medium
• Spinach (fresh) - 50 grams
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley (chopped) - 2 tablespoons

Steps

1. Rinse the lentils and quinoa under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed lentils and vegetable broth. Bring to a boil over medium heat, then reduce to a simmer and cook for about 15 minutes, or until lentils are tender.
3. In a separate pot, add the rinsed quinoa and double the amount of water (200 ml). Bring to a boil, then reduce heat to low, cover, and cook for about 15 minutes or until all the water is absorbed. Fluff with a fork and set aside.
4. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion, sautéing until the onion becomes translucent, about 3-4 minutes.
5. Add the diced carrot and bell pepper to the skillet, cooking for another 5-7 minutes until they soften.
6. Stir in the cooked lentils, quinoa, cumin, paprika, salt, and black pepper. Mix well to combine all ingredients and heat through for about 2-3 minutes.
7. Fold in the fresh spinach and cook until wilted, about 1-2 minutes.
8. Remove from heat, drizzle with lemon juice, and garnish with chopped parsley before serving.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and aiding digestion.
• Rich in vitamins and minerals, supporting overall health and immune function.

Tags