Quinoa, Carrot and Lentil Stew Recipe

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Ingredients:

Serving

1/2 cup quinoa (125 ml)
1/2 cup red lentil (125 ml)
4 cups vegetable stock (1 litre) or 4 cups chicken stock (1 litre)
1 cup water (250 ml)
1 1/2 cups carrots, sliced (375 ml)
1 cup red onion, diced (250 ml)
2 tsp fresh garlic, minced (10 ml)
1 tsp ground cumin (5 ml)
1 tsp ground coriander (5 ml)
1/4 tsp salt (1 ml)
1 cup red bell pepper, diced (250ml, about 1 pepper)
2 tbsp fresh cilantro, finely chopped (30 ml)

Directions:

In a large saucepan, combine the quinoa, lentils, stock and water and bring to a boil. Reduce to a simmer, cover and cook for 10 minutes. Add the carrots, onion, garlic, cumin, coriander and salt and cook 5 more minutes. Add the red pepper and cook for 5 minutes more. Stir in the cilantro and adjust the seasoning if necessary. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	706.23 Kcal (2957 kJ)
Calories from fat	9.92 Kcal
		% Daily Value*
Total Fat	1.1g	2%
Sodium	24911.35mg	1038%
Potassium	423.51mg	9%
Total Carbs	139.03g	46%
Sugars	4.19g	17%
Dietary Fiber	7.91g	32%
Protein	6.87g	14%
Vitamin C	36.9mg	61%
Vitamin A	1.1mg	37%
Iron	15.7mg	87%
Calcium	44.1mg	4%

Amount Per 100 g
Calories	215.83 Kcal (904 kJ)
Calories from fat	3.03 Kcal
		% Daily Value*
Total Fat	0.34g	2%
Sodium	7613.1mg	1038%
Potassium	129.43mg	9%
Total Carbs	42.49g	46%
Sugars	1.28g	17%
Dietary Fiber	2.42g	32%
Protein	2.1g	14%
Vitamin C	11.3mg	61%
Vitamin A	0.3mg	37%
Iron	4.8mg	87%
Calcium	13.5mg	4%

* 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

13.4

Points
15

PointsPlus

Good Points

fat free,
saturated fat free,
cholesterol free

Bad Points

High in Sodium

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