Lentils Over Quinoa

 

 

Moroccan Lentil Stew with Raisins

Lentils over Quinoa

Servings: 6
Time:  30 minutes or less
11 Ingredient Recipe
Vegetarian/ Gluten Free

Lentils are a delicious and hearty meal anytime.  Amazingly a small pot can feed a large family, and the dish can be made in 30 minutes so long as you cook the quinoa simultaneously.  We love these lentils served over a bed of quinoa.  We also enjoy having friends over for this and we add a small pot of boiled potatoes to to the meal to feed 6. This dish is high protein, low fat gluten-free and low sodium.
Note:  I am always sure to wash and soak lentils overnight to improve the nutritional properties while easing digestion.
Ingredient:  
  • 1 Tbs. coconut oil
  • 1 cup chopped onion
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 28-oz. can crushed tomatoes
  • 4 cups soaked lentil beans or 3 organic cans no sodium
  • 1 15-oz. can chickpeas, rinsed and drained
  • 2 tsp. ground cinnamon, or more to taste
  • 1 ½ tsp. ground cumin
  • ¼ tsp. red pepper flakes, or to taste
  • 6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional
  • Pot of Cooked fluffed quinoa

Directions:

1. Cook pot of quinoa by boiling water, adding rinsed quinoa bringing to a boil.  Then reduce to simmer for 12 minutes.  Keep covered fluff with fork when done and pull away from heat.

2.  Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, sauté for 2 minutes until soft and clear. Take garlic cooking for 1 minute until garlic light golden and soft, Stir constantly.

3. Add in tomatoes, chickpeas, cinnamon, cumin, and red pepper flakes. Add sea salt and fresh ground black pepper. Bring to a simmer over medium-high heat, stirring throughout.

4. Reduce heat to medium-low, and simmer, uncovered, 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking.

Great optional garnishes:

Dried cherries
Hemp seeds
Yogurt
Fresh diced mint

Nutritional Information

Serving size: 1-cup

  • Calories: 300
  • Protein: 13 g
  • Total Fat: 4 g
  • Saturated Fat: <1 g
  • Carbohydrates: 49 g
  • Cholesterol: 0 mg
  • Sodium: 340 mg
  • Fiber: 13 g
  • Sugar: 3 g
Gluten-Free

 

 

Advertisements

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s