Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
???? Let me know in the comments if you enjoyed my vegan quinoa and lentil recipe
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
???? To cook the green lentils:
1/2 Cup / 100g GREEN Lentils (Washed and Soaked in water for 8 to 10 hours or overnight)
1 Teaspoon Salt (I have added pink Himalayan salt)
2 Cups / 475ml Water
???? To Marinate the cooked green lentils:
1+1/2 Tablespoon Lemon juice OR TO TASTE
1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)
???? To cook the Quinoa:
1 Cup / 190g Quinoa (Washed and Soaked for 30 minutes)
2 to 3 Tablespoon Olive Oil
1 Cup / 135g Onion
1+1/2 Cup / 200g Carrots (2 medium size carrots)
1 Tablespoon Garlic – finely chopped
3 Tablespoon Tomato paste
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper
Salt to taste (I have added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth
???? To Garnish:
1/2 Cup / 65g Red Onion – chopped
1/2 Cup / 25g Parsley – chopped
1/4 Cup / 5g Mint OR TO TASTE – chopped
1/2 Teaspoon Ground Black Pepper or to taste
▶️ METHOD:
Wash and soak 1/2 cup of green lentils for 8 to 10 hours or overnight.
Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes.
Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and 2 cups of water. Turn on the stove to medium-high heat and bring to a vigorous boil. Once it starts to boil, turn the heat to medium-low and cook for about 4 minutes or until the lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS HERE. Once cooked strain the lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once the lentils have cooled down, add 1+1/2 tablespoons of lemon juice (or to taste) and 1 tablespoon olive oil and mix well. Allow the lentils to marinade while we continue with the rest of the cooking.
✅ ????PLEASE NOTE: The cooking time of the lentils depends on it’s quality. Sometimes one batch of lentils are drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.
To a heated pan add olive oil, chopped onion, carrots and 1/4 teaspoon salt and fry on medium to medium-high heat until the onions/carrots are slightly browned. It takes about 5 to 6 minutes. Adding salt to onion/carrots will release it’s moisture and will help it cook faster, so please don’t skip it. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
Now reduce the heat to low before adding the spices, this will prevent it from burning. Add the tomato paste, paprika, ground cumin, cayenne pepper and fry for about 1 to 2 minutes, to cook out the raw flavour of the tomato paste. Add the soaked quinoa, salt, vegetable broth and bring to a vigorous boil. Now reduce the heat to low and cook for about 20 minutes or until the quinoa is cooked. Don’t let the quinoa get mushy.
Once the quinoa is cooked, uncover the pan and turn off the heat. Add the cooked green lentils, ground black pepper, chopped red onions, parsley, mint and mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.
Serve hot with a side of green salad. This recipe is great for meal prep / meal planning as it stores well in the refrigerator for up to 3 to 4 days.
▶️ IMPORTANT NOTES:
???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give a clean taste to the quinoa
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, reduce the heat
???? The cooking time of the lentils depends on it’s quality. Sometimes one batch of lentils are drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY
???? Adding salt to onion/carrots will release it’s moisture and will help it cook faster, so please don’t skip it
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Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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