Ingredients
- ¾ cup quinoa
- 1 cup red lentils
- 8 ounces whole or 7 ounces chopped ready-cut onion (1 2/3 cups)
- 2 teaspoons olive oil
- 1 large clove garlic
- 8 ounces peeled baby carrots or 8 ounces chopped, ready-cut carrots (1 1/3 cups)
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon, or more if desired, hot plain chili powder
- 3 ounces no-salt-added tomato paste
- 1 ½ cups no-salt-added vegetable or chicken stock
- ¼ teaspoon salt, optional
- Fresh cilantro, enough to make 3 tablespoons chopped
- Nutritional Information
Nutritional analysis per serving (3 servings)
501 calories; 6 grams fat; 0 grams saturated fat; 3 grams monounsaturated fat; 2 grams polyunsaturated fat; 88 grams carbohydrates; 14 grams dietary fiber; 11 grams sugars; 24 grams protein; 512 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
3 servings
Preparation
- Combine quinoa with 1 1/2 cups water. Bring to boil in uncovered pot.
- Cover lentils with water, then bring to boil and simmer about 10 minutes, partly covered, until lentils are soft but have not lost their shape.
- Chop whole onion; saute in hot oil in nonstick skillet.
- Cover quinoa, reduce heat and simmer about 15 minutes.
- With food processor on, put garlic through feed tube. Add to onion and continue cooking until onion is soft and beginning to brown.
- Chop carrots in food processor.
- Reduce heat under onions; stir in cumin, coriander and chili powder for about 20 seconds.
- Add tomato paste and stock to the onions and stir to blend. Stir in carrots; reduce heat and cook until soft, about 10 minutes.
- Wash, dry and chop cilantro.
- When lentils are cooked, drain well and stir into chili-carrot mixture. Season with salt, if desired.
- Arrange lentil mixture over quinoa; sprinkle with cilantro.
45 minutes
Dining and Cooking