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

1. Bring the 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.
3. 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.
4. Add the ginger, garlic, cumin, coriander, salt, and cayenne to the onion-carrot mixture and cook, stirring, for 30 seconds.
5. 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.
6. 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.
7. 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:

Calories from Fat: 108 | Total Fat: 12g | Saturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 660mg | Carbohydrates: 76g | Dietary Fiber: 15g | Protein: 25g

Recipe by: meatlessmonday.com