Quinoa and Red Lentil Stew

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This quinoa and red lentil stew is healthy and hearty. Flavorful but not spicy... A great dish for the whole family. This stew tastes even better after it's been refrigerated overnight. Keeps 3 to 4 days in the fridge.

Submitted by deirdreb

Published on March 17, 2014

Prep Time:

20 mins

Cook Time:

1 hr 5 mins

Total Time:

1 hr 25 mins

Servings:

8

Yield:

8 servings

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Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons salted butter
4 medium russet potatoes, peeled and diced
3 medium carrots, peeled and thinly sliced
1 medium yellow onion, diced
2 stalks celery, chopped
1 cup tri-colored quinoa, rinsed and dried
1 cup dry red lentils, rinsed and drained
1 teaspoon ground black pepper
½ teaspoon sea salt, or more to taste
2 (32 ounce) cartons chicken broth
1 teaspoon mild curry powder
½ teaspoon ground cumin
¼ teaspoon ground ginger
½ cup plain yogurt, or to taste
1 medium avocado, diced
3 stalks green onions, sliced

Directions

Heat oil and butter in a heavy-bottomed stock pot over medium heat until shimmering. Add potatoes, carrots, onion, celery, quinoa, and lentils; stir until coated. Cook until onions are translucent, about 10 minutes. Season with pepper and 1/2 teaspoon salt.
Stir in chicken broth and increase heat to medium-high; bring to a boil. Cover and cook, stirring once or twice, for 10 minutes.
Uncover and stir in curry powder, cumin, and ginger until well incorporated. Reduce heat to low, cover, and cook for 35 minutes. Taste and season with more sea salt as needed.
Ladle warm stew into bowls and garnish with yogurt, avocado, and green onion.

Nutrition Facts (per serving)

388	Calories
13g	Fat
56g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 388
% Daily Value *
Total Fat 13g	16%
Saturated Fat 3g	16%
Cholesterol 14mg	5%
Sodium 1250mg	54%
Total Carbohydrate 56g	20%
Dietary Fiber 14g	51%
Total Sugars 6g
Protein 14g	29%
Vitamin C 29mg	32%
Calcium 91mg	7%
Iron 6mg	31%
Potassium 1102mg	23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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