Name: Simple Lentil Quinoa Stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
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.

Ingredients

Scale

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.

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Instructions

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.
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.
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.
Add Liquids and Tomatoes: Pour in the diced tomatoes (undrained) and the vegetable broth. Add the bay leaf. Stir everything together to combine.
Bring to a Simmer: Increase the heat to medium-high and bring the stew to a gentle simmer.
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.
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.
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.

Prep Time: 15 minutes
Cook Time: 40 minutes

Nutrition

Serving Size: one normal portion
Calories: 350
Fiber: 15g
Protein: 18g