Curried quinoa and lentil stew

Curried Quinoa and Lentil Stew

This comforting stew combines protein-rich lentils and nutty quinoa simmered in a creamy, curry-spiced tomato base. Loaded with vegetables and aromatic herbs, it’s a wholesome, one-pot meal that’s both satisfying and nutritious. Perfect for a healthy lunch or dinner any time of the year.

⏱️ Time

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Ingredients

Base:

1 tbsp olive oil

1 onion, finely chopped

2 garlic cloves, minced

1-inch piece fresh ginger, grated

1 medium carrot, diced

1 red bell pepper, chopped

Grains & Legumes:

½ cup dry quinoa, rinsed

¾ cup dry red lentils, rinsed

Liquids & Seasoning:

1 can (400 g) diced tomatoes

3 cups vegetable broth (or water)

½ cup coconut milk (for creaminess)

2 tsp curry powder

½ tsp turmeric

½ tsp cumin powder

¼ tsp coriander powder

¼ tsp chili flakes (optional)

Salt & black pepper, to taste

Juice of ½ lemon, for brightness

Add-ins & Garnish:

2 cups baby spinach or kale, roughly chopped

2 tbsp fresh cilantro or parsley, chopped

Optional: plain Greek yogurt or coconut yogurt for topping

‍ Instructions

1. Sauté Aromatics

1. In a large pot, heat olive oil over medium heat.

2. Add onion and cook for 3–4 minutes until soft and translucent.

3. Stir in garlic, ginger, carrot, and bell pepper. Cook another 3–4 minutes until fragrant.

2. Add Spices

1. Stir in curry powder, turmeric, cumin, coriander, and chili flakes.

2. Cook for 30 seconds to toast the spices — this deepens their flavor.

3. Simmer the Stew

1. Add quinoa, lentils, diced tomatoes, and vegetable broth. Stir well.

2. Bring to a boil, then reduce heat to low and simmer 25–30 minutes, stirring occasionally, until lentils are tender and the stew thickens.

4. Finish the Stew

1. Stir in coconut milk and chopped spinach. Simmer 2–3 more minutes until greens wilt.

2. Add lemon juice, salt, and pepper to taste.

5. Serve

Spoon into bowls, top with a dollop of yogurt, and garnish with fresh herbs.

Serve with warm flatbread, naan, or a side of rice for a heartier meal.

Notes & Tips

Protein boost: Add chickpeas, shredded chicken, or tofu cubes.

Texture control: If it gets too thick, thin with a little more broth or coconut milk.

Flavor variation: Swap curry powder for garam masala or add a dash of smoked paprika for depth.

Storage: Keeps up to 4 days in the fridge or 2 months in the freezer.

Nutritional Information

Calories: ~380 kcal

Protein: 17 g

Carbohydrates: 52 g

Fiber: 11 g

Fat: 10 g

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