Lentil stew with mushrooms, sun-dried tomatoes and spinach
This hearty lentil stew features earthy mushrooms, tangy sun-dried tomatoes, and fresh spinach, all simmered together for a nourishing meal. With the added benefit of quinoa and lentils, it provides a complete protein source, making it perfect for vegetarians and vegans alike.
Cook time 40 min
Prep time 5 min
Ingredients:
1 tbsp olive oil1 onion
4 garlic cloves
3 cups mushrooms
1 cup lentils
3/4 cup quinoa
1/4 tsp salt
1 tsp dried thyme
4 cups vegetable broth
1/2 cup sun-dried tomatoes
4 cups spinach
1/2 tsp lemon juice
1 dash black pepper
1/2 tbsp yeast
Experience the flavors of Italy with this wholesome and nourishing Italian quinoa and lentil stew. Rich with the earthy taste of mushrooms, the tanginess of sun-dried tomatoes, and the nutrient-packed benefits of spinach, this stew is a hearty, delicious, and healthy option for any meal. The combination of quinoa and lentils provides a complete protein source, making it perfect for vegetarians and vegans. Let's dive into this culinary delight that’s both satisfying and nutritious.
Instructions:
- Start by preparing all your ingredients. Finely chop the onion and mince the garlic. Slice the mushrooms and chop the sun-dried tomatoes if they are not already.
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and garlic to the pot. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
3. Cooking Mushrooms:
- Add the sliced mushrooms to the pot. Cook for an additional 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
- Stir in the lentils and quinoa, ensuring they are well mixed with the onions, garlic, and mushrooms.
- Add the salt and dried thyme, stirring to combine.
- Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, reduce the heat to a simmer. Add the chopped sun-dried tomatoes.
6. Simmering:
- Cover the pot and let it simmer for about 25-30 minutes, or until the lentils and quinoa are tender. Stir occasionally to prevent sticking.
- About 5 minutes before the stew is done, add the fresh spinach. Stir until the spinach is wilted and well incorporated into the stew.
- Add the lemon juice and a dash of black pepper to the stew. Stir well to combine.
- Sprinkle the nutritional yeast over the top and stir it in for added depth of flavor.
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with extra black pepper or a sprinkle of nutritional yeast if desired.
There you have it, a warm, comforting Italian quinoa and lentil stew that’s sure to impress. This dish is not only packed with flavors but also loaded with nutrients, making it an ideal choice for a healthy meal. Enjoy it with a slice of crusty bread or a fresh salad on the side. Whether you're cooking for family or entertaining guests, this stew is a surefire hit!
Lentil stew with mushrooms, sun-dried tomatoes and spinach FAQ:
Simmer the lentil stew for about 25-30 minutes until the lentils and quinoa are tender, stirring occasionally to prevent sticking.
You can substitute quinoa with brown rice or bulgur wheat. However, be aware that this may alter the cooking time and texture of the stew.
Store leftover lentil stew in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months for longer preservation.
The lentils should be tender but not mushy, and the quinoa should be fluffy and translucent with a small tail. If either is undercooked, continue simmering and check every few minutes.
Yes, feel free to add other vegetables like carrots, celery, or bell peppers. Just be sure to chop them into similar sizes and add them at the sauté stage to ensure they cook properly.
Tips:
- Ensure to rinse the quinoa thoroughly before cooking to remove the bitter outer coating called saponin.
- Soaking the lentils for a few hours prior to cooking can reduce cooking time and improve digestibility.
- Use a non-stick or well-seasoned pot to prevent the ingredients from sticking to the bottom during cooking.
- Feel free to substitute fresh thyme for dried thyme; just remember that fresh herbs are less concentrated, so you'll need a little more.
- Consider adding a pinch of red pepper flakes for a bit of heat if you enjoy your stew with a spicy kick.
- Using low-sodium vegetable broth can help control the salt content of the dish, allowing for personal seasoning adjustments.
- Add the spinach towards the end of cooking to retain its bright color and nutritional value.
Nutrition per serving
4 ServingsCalories 280kcal
Protein 18g
Carbohydrates 50g
Fiber 9g
Sugar 8g
Fat 5g
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