Red Lentil, Quinoa and Vegetable Stew

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Servings: 4

Ingredients

5 cups low-sodium vegetable broth
1 large onion
1 large carrot
2 tablespoons olive oil
One 2-inch piece fresh ginger
4 cloves garlic
1⁄2 small bunch kale (2 cups packed leaves)
1 1⁄2 teaspoons ground cumin
1 1⁄2 teaspoons ground coriander
3⁄4 teaspoon salt
1⁄4 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
1⁄2 cup plain low-fat Greek yogurt
2 tablespoons packed fresh cilantro leaves

Instructions

Bring the broth to a boil in a medium saucepan, then keep warm over low heat until ready to use.
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 onion, and carrot, 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 all but 1 cup of 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.
Add the peas and cook until the peas, quinoa, and lentils are tender, 2 to 3 minutes more. Stir in the remaining broth as needed if the mixture seems too thick.
Serve garnished with a dollop of yogurt and a sprinkle of cilantro leaves.

Note: Serving size: 2 cups stew, 2 tablespoons yogurt, and 1 1⁄2 teaspoons cilantro leaves.

Estimated nutrition per serving:

Recipe by: meatlessmonday.com

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