Quinoa Lentil Vegetable Stew: Quinoa and brown lentils are a match made in heaven, while soft sweet potato contrasts with the slightly bitter chewiness of Brussels sprouts.
Dark miso adds a rich robust, tangy flavor, but if you don't have it, substitute soy sauce, bbq sauce or vegan Worcestershire sauce to add extra oomph.
Quick Easy Dinner Recipe: With pre-cooked lentils and quinoa, this vegan vegetable stew comes together in less than 30 minutes. Using a pressure cooker to cook the veggies saves another 7 minutes.
Total prep & cook time: 30 minutes
Nutrition Data, 211g Serving: 220 cal, 37g carb, 4g fat, 208mg sodium, 9g fiber, 11g protein, 4g Sugars, Low Cholesterol, Low Saturated Fat, good source Vit. A, C, K, Manganese, Dietary Fiber, Folate, Phosphorus. Estimated glycemic load 14
Miso is quite salty, plus the lentils and quinoa may have been cooked with salt, and celery is high sodium. So this vegetable stew recipe doesn't call for added salt. Add salt at the table if you think that it needs more.
Lentils and quinoa can be cooked ahead and kept in the fridge or freezer to use in stews like this, or quinoa lentil patties. If they are frozen, take them out 12 hours ahead to thaw, or quickly heat them in a small saucepan on the stove, or in the microwave, while you are cooking the veggies.
For a fat free stew: Saute the vegetables in a Tbsp or two of water or stock, replacing as it evaporates.
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