Lentil and Quinoa Stew
- Date
- 22 February 2024
- Category
- Nutrition & Recipes
A high-protein, whole food plant-based dish that's both nutritious and easy to prepare. This Lentil and Quinoa Stew is rich in protein, fiber, and incorporates anti-inflammatory herbs and healthy oils.
Ingredients:
- 200g dried green lentils, rinsed
- 100g quinoa, rinsed
- 1 litre vegetable broth (low sodium)
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 tbsp olive oil (a healthy oil option)
- 1 tsp turmeric (anti-inflammatory)
- 1 tsp ground cumin
- 1/2 tsp black pepper
- 1 bay leaf
- Fresh parsley, chopped (for garnish)
- Salt to taste (optional, keep minimal for health)
Instructions:
1. Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent. Then add carrots, celery, and red bell pepper, cooking for another 5 minutes.
2. Add Lentils and Quinoa: Stir in the lentils and quinoa, ensuring they are well mixed with the vegetables.
3. Add Liquids and Spices: Pour in the vegetable broth. Add turmeric, cumin, black pepper, and bay leaf. Stir well.
4. Simmer: Bring the mixture to a boil, then reduce heat to low. Cover the pot with a lid and let it simmer for about 60-90 minutes. This slow cooking method helps in maximizing nutrient retention and flavor.
5. Check and Garnish: Check if the lentils and quinoa are tender and the stew has thickened. Remove the bay leaf. You can adjust the seasoning, adding a little salt if necessary.
6. Serve: Garnish with fresh parsley before serving.
Serving Size: This recipe serves 4. For individuals with cancer, a serving of this stew provides a balanced meal with high protein content, beneficial for maintaining strength and health.
Note: This stew can be stored in the refrigerator for up to 3 days or frozen for longer storage, making it a convenient option for meal planning.
