Indian-Spiced Red Lentils, Quinoa and Vegetables

From “Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less” by Ellie Krieger

Yield: 4 servings

4 cups low-sodium vegetable broth (plus up to 1 cup additional if needed)
1 large onion
1 large carrot
2 tablespoons olive oil
1 2-inch piece fresh ginger
4 cloves garlic
2 cups packed kale leaves (from about half a bunch)
1 ½ teaspoons ground cumin
1 ½ teaspoons ground coriander
¼ teaspoon salt
¼ teaspoon cayenne pepper, plus more to taste
1 cup red lentils
1 cup quinoa, preferably red
1 cinnamon stick
1 cup peas, fresh or frozen
½ cup plain low-fat Greek yogurt
2 tablespoons packed fresh cilantro leaves

1. Bring 4 cups broth to a boil in a medium saucepan, then keep warm over low heat until ready to use.

2. While the broth is heating, chop the onion and dice the carrot. Heat the oil in a large saucepan or soup pot over medium-high heat. Add the onions and carrots and cook, stirring occasionally, until they begin to soften, about 5 minutes. Meanwhile, mince the ginger and garlic. Stem the kale; discard the stems and coarsely chop the leaves. Add the ginger, garlic, cumin, coriander, salt, and cayenne to the onion-carrot mixture and cook, stirring, for 30 seconds. Add the lentils, quinoa, and the boiling broth. Stir in the kale leaves and cinnamon stick. Cover, decrease the heat to medium-low, and simmer until the quinoa and lentils are nearly tender, about 10 minutes.

3. Add the peas and cook until the peas, quinoa, and lentils are tender, 2 to 4 minutes more. Stir in remaining broth as needed if the mixture seems too thick. Serve garnished with a dollop of yogurt and a sprinkle of cilantro leaves.

Per 2-cup serving: 510 calories; 12g fat; 25g protein; 76g carbohydrate; 15g fiber; no cholesterol; 660mg sodium.

 

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Published in: on March 30, 2014 at 2:55 pm  Comments (2)  
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2 CommentsLeave a comment

  1. I made this tonight with green lentils because that’s what I had on hand. Cooked them in 2 cups of the broth for 30 minutes then added them to the pan with the quiona etc. I did not have a cinnamon stick, so I put in 1/2 tsp of ground cinnamon. Yum! Love the Greek yogurt and cilantro with this.


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