High-Protein One-Pot Quinoa & Lentils
High-Protein Quinoa & Lentils without oil is a healthy one-pot dinner. Vegan, budget-friendly, and flavorful. A 30-minute recipe. Gluten-free.
Servings: 4 people
Calories: 387kcal
Ingredients
- 4 cups vegetable broth plus more as needed
- 1 cup quinoa rinsed
- 1 cup green lentils or brown, rinsed
- 1 cup diced red onion (1 medium)
- 1 cup sliced celery (about 2 ribs)
- ¾ cup chopped carrots (2 medium)
- 1 cup sweetcorn kernels frozen or fresh
- 1 small jalapeño minced (optional)
- 1 teaspoon dried oregano
- ¾ teaspoon ground cumin
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon chipotle powder
- 1 cup diced tomatoes canned, with juice (about ½ 14.5-ounce can)
- Salt to taste
- ⅓ cup chopped cilantro
For serving (optional)
- Vegan sour cream to taste
- 2 medium avocados sliced
Instructions
- Preheat the broth: Add the vegetable broth to a small saucepan. Cook over medium-high heat until it comes to a simmer. Remove from the heat.
- Combine the ingredients: Add the quinoa, lentils, red onion, celery, carrots, corn, jalapeño, oregano, cumin, chili powder, smoked paprika, garlic powder, chipotle powder, and diced tomatoes to a large saucepan. Add the preheated vegetable broth.
- Simmer covered over low heat for 15 minutes, undisturbed. Mix gently, and add more broth as needed to keep the quinoa just submerged. Cook covered for 5 minutes more.
- Set aside: Remove from the heat and let sit for 5 minutes covered. Remove the lid and mix gently to combine. Add salt to taste.
- For serving: Garnish with cilantro. Top with sour cream and avocado.
Video
Notes
- It is not essential to rinse quinoa. If you are sensitive its slightly bitter taste, rinsing helps to reduce this.
- To rinse quinoa: Place it in a fine mesh strainer. Run it under cold water until the water runs clear (about 10 seconds).
- To rinse lentils: Place them into a bowl. Have a quick look to see if there are any stones and remove them. Add warm water to cover and wash them with your hands. Drain the water and repeat until the water runs clear (about 4 to 5 times). This reduces the foam produced from cooking.
- Adding hot vegetable broth to the ingredients in the saucepan reduces the cooking time. Make sure to remove the broth as soon as it comes to a simmer, otherwise too much liquid will evaporate.
- Substitute the spices and vegetables with what you have on hand. A variety of herbs and spices, and vegetables, will work in this recipe. Keep to the same quantity of vegetables used in the recipe.
- Gluten-free: This recipe is naturally gluten-free. However, always read the labels of store bought items to be sure.
Nutrition
Calories: 387kcal | Carbohydrates: 70g | Protein: 21g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 57mg | Potassium: 1057mg | Fiber: 22g | Sugar: 7g | Vitamin A: 4594IU | Vitamin C: 17mg | Calcium: 108mg | Iron: 7mg
