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Tomato Lentil Stew Over Quinoa

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Recipe

 

Yield

1 batch

Prep

10 min

Cook

60 min

Ready

1 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 cups lentils
washed
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2 large onions
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5 medium tomatoes
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3 tablespoons canola oil
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1 x water
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¾ teaspoon salt
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1 ½ teaspoons marjoram
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1 ½ teaspoons savory
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1 x quinoa
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Ingredients

Amount Measure Ingredient Features
473 ml lentils
washed
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2 large onions
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5 medium tomatoes
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45 ml canola oil
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1 x water
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3.8 ml salt
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7.5 ml marjoram
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7.5 ml savory
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1 x quinoa
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Directions

In a medium-large saucepan boil lentils in water for about 30 to 40 minutes (or until thoroughly cooked).

While these are cooking, chop onions and tomatoes.

In a very large skillet or pan, sauté onions until they are just about cooked (mostly translucent).

Add tomatoes and stir occasionally.

Crush the marjoram and savory in your palm and rub together to release the flavor, and add to the pan.

Add the salt. When it seems the tomatoes are fairly stewy and cooked, add the cooked, well drained lentils (which by this time should be done).

Cook together for a few minutes to get an even mixture.

To cook quinoa, boil two parts water to one part quinoa.

Add grain (supposedly you're supposed to rinse it, but I don't have a fine enough colander, so I do without this step).

Cover and lower to a simmer.

Cook for 15 minutes.

Stir and let sit covered off the heat for ten minutes before serving.

Note: This is a really good dish with steamed cauliflower and for a really neat touch, try adding some cooked arame seaweed on top.

Soak a handful of arame in cold water (you don't need very much of this - a little goes a LONG way, and it's very very dense in nutrition).

In a small pan heat some oil and add a couple cloves of chopped or pressed garlic, and a very small amount of diced ginger (optional).

Add drained and squeezed arame and sauté for a few minutes.

Add soy sauce to taste.

When the arame becomes crispy it's ready to eat.

Just sprinkle on top of the stew, or any pasta dish for that matter.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 336g (11.9 oz)
Amount per Serving
Calories 64219% from fat
 % Daily Value *
Total Fat 14g 21%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 468mg 19%
Total Carbohydrate 33g 33%
Dietary Fiber 35g 140%
Sugars g
Protein 65g
Vitamin A 27% Vitamin C 49%
Calcium 12% Iron 66%
* based on a 2,000 calorie diet How is this calculated?
 

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