Simple Lentil Quinoa Stew

This Simple Lentil Quinoa Stew has become an absolute lifesaver in our household. I first stumbled upon the idea when I was looking for something hearty, healthy, and easy to throw together on a busy weeknight. The kids can be picky, but the combination of tender lentils, fluffy quinoa, and a rich, savory broth won them over almost instantly. My partner loves that it’s packed with plant-based protein and keeps us full for hours. For me, it’s the sheer simplicity and the fact that it makes the whole house smell incredible. It’s one of those recipes that feels like a warm hug in a bowl, perfect for chilly evenings or when you just need some wholesome comfort food. We’ve made it countless times now, tweaking it here and there, but the core recipe remains a steadfast favorite. It’s proof that delicious and nutritious don’t have to be complicated!

Ingredients

• 1 tablespoon Olive Oil (Extra Virgin): Provides a base for sautéing and adds a subtle fruity flavor.
• 1 large Onion (chopped): Forms the aromatic foundation of the stew. Yellow or white onions work well.
• 2 Carrots (peeled and diced): Add sweetness, color, and essential vitamins.
• 2 Celery Stalks (diced): Contribute a savory depth and slight bitterness that balances the sweetness of carrots.
• 3 cloves Garlic (minced): A key aromatic that infuses the stew with pungent, savory notes.
• 1 teaspoon Dried Thyme: Adds an earthy, slightly minty flavor common in savory stews.
• 1 teaspoon Dried Rosemary (crushed): Offers a piney, woody aroma and taste that complements lentils beautifully.
• ½ teaspoon Smoked Paprika: Lends a deep, smoky flavor and a rich red hue.
• ¼ teaspoon Red Pepper Flakes (optional): For a gentle kick of heat; adjust to your preference.
• 1 cup Brown or Green Lentils (rinsed): The star protein and fiber source; these hold their shape well during cooking.
• ½ cup Quinoa (rinsed): Adds a complete protein, a delightful fluffy texture, and nutty flavor.
• 1 can (14.5 oz / 400g) Diced Tomatoes (undrained): Provide acidity, liquid, and umami depth.
• 6 cups Vegetable Broth (low sodium preferred): The cooking liquid that melds all the flavors together.
• 1 Bay Leaf: Infuses a subtle, complex aroma during simmering.
• Salt and Black Pepper (to taste): Essential for enhancing all the other flavors.
• 1 tablespoon Lemon Juice (freshly squeezed, optional for serving): Brightens up the finished stew.
• Fresh Parsley or Cilantro (chopped, for garnish): Adds a pop of color and fresh, herbaceous notes.

Instructions

1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Cook, stirring occasionally, for 5-7 minutes, or until the vegetables begin to soften.
2. Add Garlic and Spices: Stir in the minced garlic, dried thyme, dried rosemary, smoked paprika, and red pepper flakes (if using). Cook for another 1-2 minutes, stirring constantly, until fragrant. Be careful not to burn the garlic.
3. Incorporate Lentils and Quinoa: Add the rinsed lentils and rinsed quinoa to the pot. Stir well to coat them with the spices and aromatics. Cook for 1 minute, stirring.
4. Add Liquids and Tomatoes: Pour in the diced tomatoes (undrained) and the vegetable broth. Add the bay leaf. Stir everything together to combine.
5. Bring to a Simmer: Increase the heat to medium-high and bring the stew to a gentle simmer.
6. Cook the Stew: Once simmering, reduce the heat to low, cover the pot, and let it cook for 25-35 minutes, or until the lentils are tender and the quinoa is cooked through (it will look like it has “popped” open with a little visible germ ring). Stir occasionally to prevent sticking, especially towards the end of the cooking time.
7. Season and Finish: Remove the bay leaf. Taste the stew and season generously with salt and black pepper to your liking. If the stew is too thick for your preference, you can add a little more vegetable broth or hot water to reach the desired consistency.
8. Serve: Ladle the hot stew into bowls. If desired, stir in a tablespoon of fresh lemon juice right before serving for a touch of brightness. Garnish with fresh chopped parsley or cilantro.

Nutrition Facts

• Servings: Approximately 6 servings
• Calories per serving: Approximately 300-350 kcal (This can vary based on exact ingredient brands and optional additions)
• Protein: Rich in plant-based protein (approx. 15-18g per serving), crucial for muscle repair, immune function, and satiety. Lentils and quinoa are both excellent protein sources.
• Fiber: Very high in dietary fiber (approx. 12-15g per serving), which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness.
• Iron: A good source of iron (contributes significantly to daily needs), essential for oxygen transport in the blood and preventing fatigue.
• Complex Carbohydrates: Provides sustained energy from whole grains (quinoa) and legumes (lentils), rather than a quick spike and crash.
• Vitamins & Minerals: Contains a good array of vitamins and minerals from the vegetables, lentils, and quinoa, including folate, manganese, and magnesium.

Preparation Time

• Total Preparation Time: Approximately 45-55 minutes
  • Prep Time (chopping vegetables, rinsing lentils/quinoa): 10-15 minutes
  • Cook Time: 35-40 minutes

This makes it an excellent option for a weeknight meal when you want something nourishing without spending hours in the kitchen.

How to Serve

This Simple Lentil Quinoa Stew is wonderfully versatile and can be enjoyed in numerous ways. Here are some serving suggestions to elevate your meal:

• Classic Bowl:
  • Serve hot in deep bowls, allowing the warmth and aroma to be fully appreciated.
  • A dollop of plain Greek yogurt or a vegan alternative (like coconut yogurt or cashew cream) on top adds a creamy, tangy contrast.
  • A sprinkle of fresh herbs like chopped parsley, cilantro, or even chives adds freshness and visual appeal.
• With Bread:
  • Pair with a slice of crusty whole-grain bread for dipping into the savory broth.
  • Garlic bread or warm naan also makes a delightful accompaniment.
  • Whole-wheat pita bread, warmed and cut into wedges, is great for scooping.
• Add Toppings for Texture and Flavor:
  • Crunch: Toasted pumpkin seeds (pepitas), sunflower seeds, or even some crunchy roasted chickpeas.
  • Spice: A drizzle of chili oil or a pinch of extra red pepper flakes for those who like it hot.
  • Acidity/Brightness: A squeeze of fresh lemon or lime juice right before serving can really liven up the flavors.
  • Cheesiness (optional): A sprinkle of grated Parmesan or a vegan Parmesan alternative. Nutritional yeast can also add a cheesy, umami flavor.
• As Part of a Larger Meal:
  • Serve a smaller portion alongside a fresh green salad dressed with a light vinaigrette.
  • It can accompany a simple grilled protein if you’re not aiming for a strictly vegetarian/vegan meal.
• Grains & Greens:
  • Serve over a bed of steamed spinach or kale for an extra boost of nutrients.
  • While it already contains quinoa, serving it over a different cooked grain like brown rice or farro can create a more substantial “grain bowl” style meal.
• Flavor Boosters:
  • A swirl of good quality extra virgin olive oil on top just before serving.
  • A spoonful of pesto (traditional or vegan) can add a burst of herby, garlicky flavor.
  • A few drops of your favorite hot sauce.

Experiment with these suggestions to find your favorite way to enjoy this hearty and satisfying stew!

Additional Tips

1. Spice it Up or Down: The beauty of this stew is its adaptability. If you prefer a spicier stew, increase the red pepper flakes, add a pinch of cayenne pepper, or even include a finely diced jalapeño with the onions and carrots. For a milder version, omit the red pepper flakes entirely.
2. Boost with Greens: For an extra nutritional punch and vibrant color, stir in a few handfuls of fresh spinach, kale (stems removed and chopped), or Swiss chard during the last 5-10 minutes of cooking, until they wilt.
3. Lentil Varieties: While brown or green lentils are recommended for holding their shape, you can experiment. Red lentils cook faster and break down more, resulting in a thicker, creamier stew, which some people prefer. If using red lentils, reduce the cooking time accordingly.
4. Creamy vs. Brothy: If you prefer a creamier stew without adding dairy, you can remove about 1-2 cups of the cooked stew, blend it until smooth (using an immersion blender or a regular blender – be careful with hot liquids!), and then stir it back into the pot.
5. Make-Ahead & Freezing: This stew is fantastic for meal prep! It tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 4-5 days. It also freezes beautifully for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove, adding a little extra broth or water if needed.
6. Flavor Enhancers: Don’t underestimate the power of a squeeze of fresh lemon or lime juice just before serving. It brightens all the flavors. A splash of balsamic vinegar or apple cider vinegar can also add a nice tang.
7. Toast the Quinoa: For an extra layer of nutty flavor, you can toast the rinsed quinoa in a dry skillet over medium heat for 3-5 minutes, stirring frequently, until fragrant and lightly golden, before adding it to the stew.
8. Vegetable Variations: Feel free to swap or add other vegetables based on what you have on hand or prefer. Diced sweet potatoes, butternut squash, bell peppers (any color), or zucchini would all be delicious additions. Add heartier vegetables like sweet potatoes with the carrots and celery, and softer ones like zucchini towards the last 10-15 minutes of cooking.

FAQ Section

Q1: Can I use different types of lentils for this stew?
A1: Yes, you can! Brown or green lentils are recommended because they hold their shape well during cooking. Red or yellow lentils can also be used, but they cook faster and tend to break down, resulting in a thicker, more purée-like consistency. If you use red lentils, you might need to reduce the cooking time by about 10-15 minutes.

Q2: Is this Simple Lentil Quinoa Stew gluten-free?
A2: Yes, this recipe is naturally gluten-free as long as you ensure your vegetable broth and any packaged spices are certified gluten-free and free from cross-contamination. Quinoa and lentils are inherently gluten-free.

Q3: How can I make this stew vegan?
A3: This recipe is already vegan as written! It uses olive oil, vegetables, lentils, quinoa, and vegetable broth. Just ensure your vegetable broth is plant-based and avoid any non-vegan garnishes like dairy yogurt or Parmesan cheese.

Q4: Can I prepare this stew in advance?
A4: Absolutely! This stew is excellent for meal prepping. It can be made up to 4-5 days in advance and stored in an airtight container in the refrigerator. The flavors often meld and become even better over time. Reheat gently on the stovetop, adding a splash of water or broth if it has thickened too much.

Q5: How do I store leftovers, and how long do they last?
A5: Store leftover lentil quinoa stew in an airtight container in the refrigerator. It will keep well for 4-5 days. For longer storage, you can freeze the stew in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Q6: Can I add meat to this stew if I’m not vegetarian/vegan?
A6: While this stew is designed as a hearty vegetarian/vegan meal, you certainly could add meat. Cooked shredded chicken, turkey, or crumbled cooked sausage could be stirred in towards the end of the cooking time just to heat through. If adding raw ground meat, brown it after sautéing the onions, carrots, and celery, and before adding the garlic and spices.

Q7: My stew is too thick/thin. How can I adjust the consistency?
A7: If your stew is too thick, simply stir in a little more vegetable broth or hot water until it reaches your desired consistency. If it’s too thin, you can let it simmer uncovered for an extra 5-10 minutes to allow some of the liquid to evaporate. Alternatively, you can mash some of the lentils and vegetables against the side of the pot or blend a small portion and add it back to naturally thicken it.

Q8: Can I use different vegetables in this recipe?
A8: Definitely! This recipe is very forgiving. Feel free to add or substitute vegetables based on your preferences or what’s in season. Good options include diced sweet potatoes, butternut squash, parsnips, bell peppers (any color), zucchini, or even mushrooms. Adjust cooking times if necessary; heartier root vegetables will need more time, while softer vegetables like zucchini can be added in the last 15 minutes.

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