Lentils and Quinoa
This is a main course dish, the lentils mixed with whole grain give a complete protein. A meal in a hurry that is economical too.
By Kathy Shackleton, RHN PRINT RECIPE
Prep time: | Cook time: | Total time:
Yield: 4 servings
- 1 cup of dry quinoa
- 2 cups vegetable stock
- 1 large can of green lentils, rinsed and drained
- 2 large onions, chopped
- 3 or more garlic cloves, sliced
- 3 Tbs. olive oil or coconut oil
Rinse quinoa and then simmer in stock for 12 to 15 minutes, let it cool.
Meanwhile in large skillet stir fry onions in oil over medium high heat and reduce to medium low until onions are browned. The secret to great flavor is to saute’ the onions, and then the garlic slowly to a light golden brown.
Add garlic for last 5 minutes of sauté time.
Combine all ingredients, heat through and serve.
Options: fresh herbs could be added along with the garlic (thyme, parsley, basil. 4 cups of chopped kale could be added along with garlic.
Good things about this recipe: high in fiber, vegetarian, contains good fats. Boosts the immune system.
Additional info: Lentils are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron. The Centers for Disease Control and Prevention reports that eating plenty of nutrient-dense foods like lentils can lessen your risk of many serious medical problems. The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fiber.