Crockpot Quinoa Red Lentil Stew

Easy Quinoa Stew Recipe, Perfect One Pot Meal

Light and easily digested, yet satisfying and nutritious, this easy crockpot quinoa stew or vegetarian soup recipe is the perfect one pot meal.

What really makes this quinoa stew special are the flexible vegetable options, and a generous hand with the seasonings! We love it with cauliflower and kale.

Prep Time: 20 min. Cook Time: 5 - 6 hr

8 Servings

Nutrition Data Per Serving, 116 g: 143 cal, 23 g carb, 3g fat, 191 mg sodium, 5g fiber, 8g protein, low Saturated Fat, Cholesterol; good source Vit B6, Folate, Iron, Phosphorus, Copper, Vit A, Vit C, Vit K, Manganese. Estimated glycemic load 11

Ingredients:

1/2 cup raw quinoa
3/4 cup raw small red lentils (masoor dhal)
Optional: 1 Tbsp olive oil
2 medium carrots
1 stalk celery
1 small head cauliflower OR 2 medium potatoes, OR 1 large sweet potato, OR 1 med. zucchini OR 1 small butternut squash
1 cup chopped green beans
1 bay leaf
2 inch piece cinnamon stick

2 thin slices fresh ginger
6 cups water or unsalted soup stock
2 tsp gr fennel seed
1 tsp gr coriander
1/2 tsp gr cumin
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp dried thyme leaf
1/2 tsp salt or to taste and fresh ground black pepper
2 cups chopped fresh greens: kale, chard, or spinach
More Heat: Add 1/2 - 1 tsp green curry paste OR 1/8 - 1/4 tsp cayenne powder

Crockpot Directions:

Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
Peel the carrots, slice lengthwise, then slice in thin pieces
Wash and trim the celery, then slice crosswise in thin pieces
Cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
Combine olive oil, quinoa, lentils, herbs & spices and fresh ginger in the crockpot
Add the vegetables, except for the optional greens, and cover with the 6 cups water
Cover and cook on low for 6 hours or more if needed
20 minutes before serving, turn the heat up to high and stir in optional greens
Just before serving, add salt & pepper, and remove the ginger slices, bay leaves and cinnamon stick, as you come across them in serving

Stovetop Directions:

In a separate pan, bring to a boil: water or stock, lentils, bay leaf, cinnamon stick, ginger slices. Cover and simmer for 15 minutes
Heat oil in a large sauce pan on medium
Saute the veggies, except for greens, 5 minutes. Add fennel, coriander, cumin, turmeric, paprika and thyme and stir until heated and veggies are coated
Stir in the rinsed quinoa and lentils, bring to a boil, cover and simmer for 20 minutes. Add the optional greens. Cover and cook 5 more minutes or until greens are wilted.
Add salt & pepper to taste, and serve

Video & Recipe Tips

Be sure to use the tiny red lentils, called Masoor Dhal in Indian cooking, rather than the larger red split peas which take much longer to cook.

To speed up cooking, preheat the crockpot on high, bring everything to a boil in another pot, add to the crockpot and cook on high for 2 - 3 hours.

If you need to be away longer, a digital timer is handy & inexpensive. Then your crockpot recipes can be ready to eat when you are.

Recipe Comments:

It was a delicious hit! - Eden W.

My boyfriend and I LOVE this recipe!! Hearty, delicious, and EVEN BETTER the next day! Adding the kale is what makes this recipe for me. I also add baked tofu that has been marinated in soy sauce to add a little surprise - Renee G.

YUMMY. Even passed out the recipe to a few inquiring coworkers. :) - Sheri L.

This was off-the-chart delicious. I've never used so many different spices in a single recipe, but WOW! Loved it; so did my husband and two little boys. Very filling, very healthy and very, very wonderfully tasty. By the way, used butternut squash. And topped my husband's and my servings with a smidge of Thai green curry for more heat - Julie K.

Hi Julie: I know our recipes tend to have long lists of seasonings, and people sometimes complain, but as you've noticed, it makes the difference between okay and WOW! Plus those seasonings are very nutritious! - Judith K.

We liked this recipe very much but found the taste a little sharp. I added coconut milk which softened the flavor. All in all, an excellent recipe. Thank you. - Gail S.

I just made the Crockpot Quinoa Red Lentil Stew tonight, and what a winner! Really amazed at how well the mix of spices and herbs flavored this stew. No need to salt or pepper!! All these flavors not only satisfied my tastebuds, but made my home smell fragrantly yummy! This is a comfort food keeper! I added chopped garlic to the mix and instead of cauliflower, used sweet potato. Nom, nom! - Stephanie D.