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

  1. Combine quinoa with 1 1/2 cups water. Bring to boil in uncovered pot.
  2. 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.
  3. Chop whole onion; saute in hot oil in nonstick skillet.
  4. Cover quinoa, reduce heat and simmer about 15 minutes.
  5. With food processor on, put garlic through feed tube. Add to onion and continue cooking until onion is soft and beginning to brown.
  6. Chop carrots in food processor.
  7. Reduce heat under onions; stir in cumin, coriander and chili powder for about 20 seconds.
  8. Add tomato paste and stock to the onions and stir to blend. Stir in carrots; reduce heat and cook until soft, about 10 minutes.
  9. Wash, dry and chop cilantro.
  10. When lentils are cooked, drain well and stir into chili-carrot mixture. Season with salt, if desired.
  11. Arrange lentil mixture over quinoa; sprinkle with cilantro.

45 minutes

Dining and Cooking