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Quinoa Red Lentil Stew - Makes 14.5 Cups - 92 Cals Per Cup Recipe

Looking for an easy Quinoa Red Lentil Stew - Makes 14.5 cups - 92 cals per cup recipe? Learn how to make Quinoa Red Lentil Stew - Makes 14.5 cups - 92 cals per cup using healthy ingredients.


Submitted by kategrass

Makes 14 1/2 servings



Adapted from http://www.savvyvegetarian.com/vegetarian-recipes/crockpot-quinoa-red-lentil-stew.php Add greens and water if needed to base.

Recipe Ingredients for Quinoa Red Lentil Stew - Makes 14.5 cups - 92 cals per cup

1/2 cup quinoa
156 cup uncooked small red lentils
253 grams carrots
2 stalks celery
237 grams cauliflower
603 grams butternut squash
133 grams zucchini
110 grams straightneck squash

Recipe Directions for Quinoa Red Lentil Stew - Makes 14.5 cups - 92 cals per cup

  1. Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander

  2. Peel the carrots, slice lengthwise, then slice in thin pieces

  3. Wash and trim the celery stalks, then slice crosswise in thin pieces

  4. Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook

  5. Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot

  6. Add the vegetables, except for the optional greens, and cover with the 6 cups water

  7. Cover and cook on low for 6 hours or more if needed

  8. 20 minutes before serving, turn the heat up to high and stir in optional greens

  9. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

Categories

Soup

Nutrition Facts
Serving Size 110.8g
Amount Per Serving
Calories
92
Calories from Fat
6
% Daily Value*
Total Fat
0.7g
1%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
23mg
1%
Potassium
427mg
12%
Total Carbohydrates
18.0g
6%
Dietary Fiber
4.0g
16%
Sugars
2.6g
Protein
4.9g
Vitamin A 148% Vitamin C 33%
Calcium 4% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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