Vegetable and Lentil Curry Bowl with Quinoa

This Vegetable and Lentil Curry Bowl with Quinoa is a hearty and nutritious meal, perfect for a cozy dinner. Bursting with flavors from fresh vegetables and aromatic spices, it's both satisfying and healthy.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, grated
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 2 cups, fresh
• Canned diced tomatoes - 400 grams
• Red lentils - 1/2 cup, rinsed
• Coconut milk - 1 cup
• Curry powder - 2 teaspoons
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water and drain.
2. In a medium saucepan, combine quinoa and water, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
3. While the quinoa is cooking, heat olive oil in a large skillet over medium heat.
4. Add the diced onion, garlic, and ginger to the skillet and sauté for about 3-4 minutes until the onion becomes translucent.
5. Add the diced carrot, bell pepper, and zucchini, and cook for another 5 minutes until the vegetables start to soften.
6. Stir in the red lentils, canned diced tomatoes (with juices), coconut milk, curry powder, cumin, salt, and black pepper.
7. Bring the mixture to a gentle simmer, then reduce heat to low and cook for 15 minutes, stirring occasionally, until the lentils are tender.
8. Add the fresh spinach and cook for an additional 2-3 minutes until wilted.
9. Fluff the quinoa with a fork and serve topped with the vegetable and lentil curry.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 9 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from lentils, supporting digestive health.
• Rich in vitamins and minerals from a variety of vegetables, boosting overall nutrition.

Tags