Savory Vegetable and Lentil Stew with Quinoa

This Savory Vegetable and Lentil Stew with Quinoa is a hearty and nutritious dish that combines the earthiness of lentils with a vibrant mix of vegetables. Perfect for a cozy meal, it’s both filling and healthy, packed with plant-based protein and fiber.

Ingredients

• Green or brown lentils - 100 grams
• Quinoa - 100 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 small, diced
• Garlic - 2 cloves, minced
• Onion - 1 medium, chopped
• Vegetable broth - 500 ml
• Olive oil - 1 tablespoon
• Dried thyme - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Bay leaf - 1
• Fresh parsley - for garnish

Steps

1. Rinse the lentils and quinoa under cold water; set aside.
2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
3. Add minced garlic, diced carrot, celery, red bell pepper, and zucchini to the pot. Sauté for another 5-7 minutes until the vegetables begin to soften.
4. Stir in the rinsed lentils, quinoa, vegetable broth, dried thyme, dried oregano, bay leaf, salt, and black pepper.
5. Bring the mixture to a boil, then reduce heat to low. Cover and simmer for about 25-30 minutes, or until lentils and quinoa are tender.
6. Remove the bay leaf, taste, and adjust seasoning if necessary.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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