Lentil, Kale and Quinoa Stew
This stew is extra filling due to its high fiber content.
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Serves4 (bowls)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 3 carrots, chopped
- 3 stalks celery, chopped
- 4 cloves garlic, minced
- 1 1/2 teaspoon cumin, ground
- 1/2 teaspoon ginger, ground
- 1/2 teaspoon turmeric, ground (optional)
- 1 cup lentils, red dry, rinsed, and picked through
- 1/2 cup quinoa, dry
- 5 cups water
- 1 can low sodium diced tomatoes
- 2 cups kale, chopped (or other greens of choice)
Directions
- Heat oil in a large pot over medium heat.
- Saute the onions, carrots, and celery until tender, about 8 minutes.
- Add in the minced garlic and saute another minute, just until fragrant.
- Add in the minced cumin, ginger, turmeric, lentils, quinoa, water, and tomatoes and bring the soup to a boil.
- Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
- Once the lentils and vegetables are very tender, stir in the chopped kale and cook until it's wilted, just a few minutes.
- Serve warm.
Recipe Tips
Leftovers can be stored in the fridge for up to 4 days.
Optional: Try adding sweet potatoes to this stew.
Nutrition Facts
Lentil, Kale and Quinoa Stew
Amount Per Serving
Calories 187
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 176mg
7%
Potassium 813mg
23%
Total Carbohydrates 30g
10%
Dietary Fiber 10g
40%
Sugars 8g
Protein 9g
18%
Vitamin A
307%
Vitamin C
77%
Vitamin D0%
Calcium
11%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
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