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Quinoa Red Lentil Stew

Light and easily digested, yet satisfying and nutritious, this easy crockpot quinoa stew or vegetarian soup recipe is the perfect one pot meal.

What really makes this quinoa stew special are the flexible vegetable options, and a generous hand with the seasonings! We love it with cauliflower and kale.

Quinoa is popular with vegans who are looking for good sources of protein. Besides its favourable amino acid pattern, it is also good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten free and considered easy to digest. 


1/2 cup raw quinoa
3/4 cup raw small red lentils (masoor dhal)
Optional: 1 Tbsp olive oil
2 medium carrots
1 stalk celery
1 small head cauliflower OR 2 medium potatoes, OR 1 large sweet potato, OR 1 med. zucchini OR 1 small pumpkin
1 cup chopped green beans
1 bay leaf
2 inch piece cinnamon stick
2 thin slices fresh ginger
6 cups water or unsalted soup stock
2 tsp gr fennel seed
1 tsp gr coriander
1/2 tsp gr cumin
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp dried thyme leaf
1/2 tsp salt or to taste and fresh ground black pepper
2 cups chopped fresh greens: kale, chard, or spinach
More Heat: Add 1/2 - 1 tsp green curry paste OR 1/8 - 1/4 tsp cayenne powder


Crockpot Directions:
Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
Peel the carrots, slice lengthwise, then slice in thin pieces
Wash and trim the celery, then slice crosswise in thin pieces
Cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
Combine olive oil, quinoa, lentils, herbs & spices and fresh ginger in the crockpot
Add the vegetables, except for the optional greens, and cover with the 6 cups water
Cover and cook on low for 6 hours or more if needed
20 minutes before serving, turn the heat up to high and stir in optional greens
Just before serving, add salt & pepper, and remove the ginger slices, bay leaves and cinnamon stick, as you come across them in serving

Stovetop Directions:
In a separate pan, bring to a boil: water or stock, lentils, bay leaf, cinnamon stick, ginger slices. Cover and simmer for 15 minutes
Heat oil in a large sauce pan on medium
Saute the veggies, except for greens, 5 minutes. Add fennel, coriander, cumin, turmeric, paprika and thyme and stir until heated and veggies are coated
Stir in the rinsed quinoa and lentils, bring to a boil, cover and simmer for 20 minutes. Add the optional greens. Cover and cook 5 more minutes or until greens are wilted.
Add salt & pepper to taste, and serve