Italian quinoa & lentil stew with mushrooms, sun-dried tomatoes and spinach
Warm up with a hearty Italian-inspired stew featuring quinoa and lentils, packed with earthy mushrooms, tangy sun-dried tomatoes, and fresh spinach. This wholesome dish is perfectly seasoned with garlic, thyme, and a splash of lemon juice, simmered to perfection in a savory vegetable broth. Ideal for a nutritious, comforting meal that’s high in protein and flavor.
- 01 May 2024
- Cook time 40 min
- Prep time 5 min
- 4 Servings
- 14 Ingredients
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.
Ingredients:
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 9g | 23% |
| Sugar 8g | 8% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.79g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 130ug | 14% |
| Choline 80mg | 15% |
| Vitamin B1 0.72mg | 60% |
| Vitamin B2 0.61mg | 47% |
| Vitamin B3 5mg | 33% |
| Vitamin B6 0.52mg | 31% |
| Vitamin B9 330ug | 82% |
| Vitamin B12 0.03ug | 1% |
| Vitamin C 18mg | 20% |
| Vitamin E 1.08mg | 7% |
| Vitamin K 160ug | 130% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.84mg | 0% |
| Iron, Fe 5mg | 48% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 1090mg | 32% |
| Selenium, Se 15ug | 27% |
| Sodium, Na 910mg | 60% |
| Zinc, Zn 2.73mg | 25% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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