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The Washington Post

Spiced Lentil and Quinoa Stew

Spiced Lentil and Quinoa Stew 8.000

Deb Lindsey for The Washington Post; tableware from Crate and Barrel

Local Living Dec 19, 2013

This one-pot dish is comfort food made healthful. It can be served on its own or over brown rice.

Make Ahead: The stew tastes even better after a day’s refrigeration; it can be refrigerated for 3 or 4 days.


Servings:
8 - 10

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 8-10 servings; 10 cups

Ingredients
  • 2 tablespoons extra-virgin olive oil
  • 1 medium sweet potato, peeled and cut into small cubes (2 cups)
  • 2 medium onion, cut into small dice (2 cups)
  • 2 cups uncooked red lentils, rinsed
  • 1 cup baby-cut carrots, cut crosswise into thick rounds (1/3-inch)
  • 1 cup uncooked quinoa, rinsed
  • 1 large (2 ounces) shallot, minced
  • 2 cloves garlic, minced or put through a garlic press
  • 1/2 to 1 teaspoon fine sea salt
  • 1 teaspoon freshly ground black pepper, or more as needed
  • 6 cups no-salt-added vegetable broth, or more as needed
  • 1/2 teaspoon mild curry powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/8 teaspoon ground ginger
  • 1/8 teaspoon ground allspice
  • Flesh of 2 avocados, cut into small dice, for garnish (optional)

Directions

Heat the oil in a large, wide pot over medium heat. Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat. Cook for about 10 minutes or until the onions are translucent. Season with 1/2 teaspoon of the salt and all the pepper.

Stir in the broth; increase the heat to medium-high. Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice.

Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated. Reduce the heat to low; cover and cook for 35 minutes.

Taste, and add some or all the remaining salt, as needed.

Serve warm, topped with the avocado, if desired.

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Recipe Source

From Elaine Gordon, a master of public health professional and a master certified health education specialist. Her Web site is EatingbyElaine.com.

Tested by Kendra Nichols.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

Avg. Rating (15)

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Nutritional Facts

Calories per serving (based on 10): 280


% Daily Values*

Total Fat: 4g 6%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 160mg 7%

Total Carbohydrates: 49g 16%

Dietary Fiber: 14g 56%

Sugar: 7g

Protein: 13g


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

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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