http://ncntsp.northcarolina.edu/sites/le... http://ncntsp.northcarolina.edu/sites/le... http://ncntsp.northcarolina.edu/sites/le...

Quick & Healthy Recipe: Spiced Lentil & Quinoa Bowl with Avocado Dressing

lentejas_-lensculirnarisI consider this a perfect year-round dish.

In the cold winter months, the warm lentils and quinoa, along with the spices, make for a comforting dish.

Once summer hits, I love this as a cold salad!

This is also one of those meals that keeps you full for a very long time, as it combines heart-healthy fats, soluble fiber, and protein.

Don’t be let the long steps fool you; this is a very simple recipe.  The lentils and dressing can both be prepared while the quinoa cooks.

By the way, if you don’t have a food processor (or don’t feel like taking it out, using it, and cleaning it), you can always replace the dressing with some fresh avocado slices.  Even if you don’t have avocados handy, the lentil and quinoa combination in itself is delicious!

YIELDS: 4 servings (1 cup quinoa + 1 cup lentils + 2 TBSP dressing)

INGREDIENTS (Quinoa):

2 cups quinoa
4 cups water
Pinch of salt

INGREDIENTS (Spiced Lentils):

2 TBSP olive oil
1 cup onions, chopped
1/2 cup carrots, shredded
1/2 cup red pepper, diced
1/4 cup green pepper, diced
1 cup mushrooms, chopped
2 T garlic, minced
1/2 t cumin
1/4 t cinnamon
1/2 t curry powder
1/3 t salt
1/4 t paprika
1/8 t black pepper
1 cup dried lentils, rinsed (any color; if you can find sprouted dried lentils, even better!)
3 cups water
1 Tablespoon lemon juice

INGREDIENTS (Avocado Dressing):

1 large avocado, pitted
2 t lime juice
1 garlic clove
2 t ginger
1/4 t salt
1/4 c water

INSTRUCTIONS (Quinoa):

In a small pot, combine quinoa, water, and a pinch of salt.

Bring to a boil, cover and reduce to simmer until all water evaporates.

Fluff quinoa with fork.

INSTRUCTIONS (Spiced Lentils):

In a large pot, heat olive oil.  Once sufficiently hot, add onions, carrots, peppers, mushrooms, and garlic.

Stir frequently over the course of 2 minutes over medium-high heat.

Add spices.  Stir frequently for 2 more minutes.

Add lentils and water, stir and bring to a boil.

Cover, reduce heat to low and cook for 15 minutes, stirring two or three times.

Turn off stovetop, uncover, add lemon juice, and stir one more time.

INSTRUCTIONS (Avocado dressing):

Combine all ingredients in food processor and process until evenly combined.

NUTRITION INFORMATION (per serving):

538 calories
2.5 grams saturated fat
450 milligrams sodium
15 grams fiber
18 grams protein

Excellent Source of: Folate, manganese, monounsaturated fats, niacin, potassium, riboflavin, thiamin, vitamin A, vitamin C, vitamin K

Good Source of: Iron, phosphorus, vitamin E, zinc

Share

3 Comments

  1. jacqui said on May 11th, 2010

    Andy, I’ve read that sprouting pulses, seeds, grains, and legumes improves their nutritional profile and makes the nutrients more bioavailable. Can you explain this?

  2. Andy Bellatti said on May 11th, 2010

    Yes — soaking and sprouting lowers the level of phytates and other compounds in pulses/seeds/grains that interfere with mineral absorption.

    While helpful (I would never discourage someone from eating sprouted grains/legumes), it is not 100% necessary if you are eating a varied diet. This is mainly a problem in certain third world countries, where part of the population subsists solely on one crop for all their nutrients.

    I recommend sprouted lentils for this recipe since they can be purchased that way. One issue with soaking and sprouting for many people is that the entire process can take several days.

  3. smilinggreenmom said on May 13th, 2010

    Oh what can I say except QUINOA QUINOA QUINOA! Yummy :) I love it so much. Our whole family loves it and we have been trying lots of new healthy whole grains like quinoa and Kamut Khorasan Wheat! They are so good and healthy!

Leave a Reply

Trackbacks