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Quinoa Lentil Vegetable Stew Recipe

Quick easy vegan dinner with pre-cooked quinoa & lentils, Brussels sprouts & sweet potato

Quinoa Lentil Vegetable Stew

Quinoa Lentil Vegetable Stew: Quinoa and brown lentils are a match made in heaven, while soft sweet potato contrasts with the slightly bitter chewiness of Brussels sprouts.

Dark miso adds a rich robust, tangy flavor, but if you don't have it, substitute soy sauce, bbq sauce or vegan Worcestershire sauce to add extra oomph.

Quick Easy Dinner Recipe: With pre-cooked lentils and quinoa, this vegan vegetable stew comes together in less than 30 minutes. Using a pressure cooker to cook the veggies saves another 7 minutes.

Total prep & cook time: 30 minutes

6 servings

Nutrition Data, 211g Serving: 220 cal, 37g carb, 4g fat, 208mg sodium, 9g fiber, 11g protein, 4g Sugars, Low Cholesterol, Low Saturated Fat, good source Vit. A, C, K, Manganese, Dietary Fiber, Folate, Phosphorus. Estimated glycemic load 14

Ingredients:

  • 2 cups cooked quinoa
  • 2 cups cooked brown lentils, drained
  • 2 cup lentil cooking liquid or unsalted vegetable stock
  • 1 Tbsp cooking oil
  • 1 large sweet potato, peeled and cut in 1 inch cubes
  • 1/2 cup celery, sliced thin (1 large stalk)
  • 2 cups Brussels sprouts, trimmed and cut in half (approx. 2/3 lb)
  • Optional: 2 cloves garlic, peeled, stemmed and minced
  • Optional: 1/2 cup diced onion
  • Optional: 1 Tbsp fresh ginger, peeled and minced
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  • 2 tsp gr fennel
  • 2 tsp gr. Coriander
  • 1/2 tsp smoked paprika
  • 1/4 tsp turmeric
  • 1/2 tsp dried thyme leaves
  • 2 bay leaves
  • 1 Tbsp dark miso mixed into a paste with 1/4 cup stock or water
  • Fresh gr black pepper to taste
  • 1/4 cup minced fresh parsley

Directions:

  1. Heat oil in sauté pan on medium heat
  2. Prep veggies
  3. If using onion, garlic or ginger, stir fry 2 minutes
  4. Add celery, sweet potato and Brussels sprouts, stir fry 2 minutes
  5. Add spices and stir fry 1 minute
  6. Add 1 cup of the lentil cooking liquid or vegetable stock
  7. Bring to boil, cover and simmer until vegetables are tender, approx. 10 minutes
  8. Pressure Cooker option: Lock lid, bring to full pressure for 3 minutes, with quick pressure release
  9. Add cooked lentils, quinoa and the remaining liquid
  10. Bring to boil and simmer covered 5 minutes
  11. Add miso paste, parsley, fresh ground black pepper to taste
  12. This is quite a thick stew. Add more water or stock as needed for desired consistency
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Recipe Tips:

Miso is quite salty, plus the lentils and quinoa may have been cooked with salt, and celery is high sodium. So this vegetable stew recipe doesn't call for added salt. Add salt at the table if you think that it needs more.

Lentils and quinoa can be cooked ahead and kept in the fridge or freezer to use in stews like this, or quinoa lentil patties. If they are frozen, take them out 12 hours ahead to thaw, or quickly heat them in a small saucepan on the stove, or in the microwave, while you are cooking the veggies.

For a fat free stew: Saute the vegetables in a Tbsp or two of water or stock, replacing as it evaporates.

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