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.
- 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 | 14% |
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 | 93% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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