Vegetable and Lentil Curry with Quinoa

This Vegetable and Lentil Curry with Quinoa is a hearty and nutritious dish packed with flavor and vibrant colors. It's a perfect healthy American lunch option that combines protein-rich lentils and fiber-filled vegetables over a bed of fluffy quinoa.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 1 tablespoon
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 medium, diced
• Canned coconut milk - 200 ml
• Red lentils - 1/2 cup, rinsed
• Curry powder - 1 tablespoon
• Turmeric - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Spinach - 1 cup, fresh
• Fresh cilantro - for garnish

Steps

1. Rinse the quinoa under cold water, then combine it with 2 cups of water in a saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
3. Add the minced garlic and grated ginger, cooking for another minute until fragrant.
4. Stir in the diced carrot, bell pepper, and zucchini. Sauté for 5 minutes until the vegetables start to soften.
5. Add the diced tomato, coconut milk, rinsed lentils, curry powder, turmeric, cumin, salt, and black pepper. Stir to combine.
6. Bring the mixture to a gentle simmer, cover, and cook for about 15-20 minutes, or until the lentils are tender and the curry thickens.
7. Stir in the fresh spinach and cook for an additional 2 minutes until wilted.
8. Fluff the cooked quinoa with a fork and divide it between two bowls. Top with the vegetable and lentil curry, and garnish with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 6 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, promoting muscle health.
• High in fiber, which aids digestion and helps maintain a healthy gut.

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