👉 Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
💬 Let me know 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/Soaked 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/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 OR TO TASTE
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (optional)
Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)
👉 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 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. Right away strain the cooked 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 the lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.
✅ 👉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 wide pan add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it’s slightly browned (about 5 to 6 minutes). Adding salt to onion/carrots releases it’s moisture and helps it cook faster, so please don’t skip it. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
✅ 👉REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.
Add the tomato paste, paprika, ground cumin, cayenne pepper and FRY ON LOW HEAT FOR ONLY 1 to 2 minutes (and no longer), to cook out the raw flavour of the tomato paste. DO NOT OVER-FRY THE TOMATO PASTE OTHERWISE IT WILL LOOSE IT’S SWEETNESS AND ALSO RUIN THE COLOUR OF THIS DISH. Add the quinoa, salt, vegetable broth and bring to a vigorous boil. 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 lid 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 is great for meal prep / meal planning as it stores well in the refrigerator for 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 and will give quinoa a clean taste
👉 Every stove is different SO REGULATE THE HEAT AS REQUIRED
👉 The Cooking time of lentils depends on it’s quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY
👉 Adding salt to onion/carrots releases it’s moisture and will help it cook faster, so please don’t skip it
👉 Fry the tomato paste for 1 to 2 minutes ONLY. DO NOT OVER-FRY the tomato paste otherwise IT WILL LOOSE IT’S SWEETNESS AND ALSO RUIN THE COLOUR OF THE DISH
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Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
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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