Lentil Stew With Quinoa Recipe

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Lentil Stew With Quinoa
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Ingredients:

Directions:

  1. Soak quinoa in a bowl filled with cold water for 5 minutes, then drain in a fine mesh strainer. Rinse with running water - drain.
  2. Bring 4 cups water and tbsp salt to a boil in a saucepan. Stir in the quinoa, cover and reduce heat to medium-low. Simmer until the quinoa has absorbed the liquid and is tender, about 20 minutes. Set aside and keep warm.
  3. Melt the coconut oil in a large pan over medium heat. Add the onion and cook until the onion has softened and translucent. Mix in the garlic for 30 seconds. Add tomatoes and cook for 5 minutes more.
  4. Pour in water, coconut milk. Add the molasses, coconut powder (or flakes), cinnamon sticks, curry powder and ground coriander. Bring to a simmer over medium-high heat, then add the lentils and cook until tender (15-20 minutes). Stir frequently as the lentils cook to keep them from sticking. Be careful not to overcook because the lentils will quickly lose shape and turn to a paste.
  5. Once lentils are done, season to taste with salt and pepper, and stir in the chopped cilantro. Serve the stew over a bed of quinoa.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 727.08 Kcal (3044 kJ)
Calories from fat 234.35 Kcal
% Daily Value*
Total Fat 26.04g 40%
Sodium 1263.45mg 53%
Potassium 1634.84mg 35%
Total Carbs 99.62g 33%
Sugars 19.07g 76%
Dietary Fiber 28.25g 113%
Protein 28.36g 57%
Vitamin C 31.4mg 52%
Iron 10.8mg 60%
Calcium 147.6mg 15%
Amount Per 100 g
Calories 126.3 Kcal (529 kJ)
Calories from fat 40.71 Kcal
% Daily Value*
Total Fat 4.52g 40%
Sodium 219.47mg 53%
Potassium 283.99mg 35%
Total Carbs 17.3g 33%
Sugars 3.31g 76%
Dietary Fiber 4.91g 113%
Protein 4.93g 57%
Vitamin C 5.4mg 52%
Iron 1.9mg 60%
Calcium 25.6mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.9
    Points
  • 18
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • high fiber

Bad Points

  • High in Sodium

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