Ingredients
- 5 cup low-sodium vegetable broth
- 1 cup large onion
- 1 cup large carrot
- 2 tablespoon olive oil
- 4 clove garlic
- 1 clove 1⁄2 teaspoons ground cumin
- 1 clove 1⁄2 teaspoons ground coriander
- 1 cup red lentils
- 1 cup quinoa, preferably red
- 1 cup cinnamon stick
- 1 cup peas, fresh or frozen
- 2 tablespoon packed fresh cilantro leaves
Preparation
Baking Directions:
Bring the broth to a boil in a medium saucepan, then keep warm over low heat until ready to use.
While the broth is heating, chop the onion and dice the carrot.
Heat the oil in a large saucepan or soup pot over medium-high heat.
Add the onion and carrot and cook, stirring occasionally, until they begin to soften, about 5 minutes.
Meanwhile, mince the ginger and garlic.
Stem the kale.
Discard the stems and coarsely chop the leaves.
Add the ginger, garlic, cumin, coriander, salt and cayenne to the onion-carrot mixture and cook, stirring, for 30 seconds.
Add the lentils, quinoa and all but 1 cup of the boiling broth.
Stir in the kale leaves and cinnamon stick.
Cover, decrease the heat to medium-low, and simmer until the quinoa and lentils are nearly tender, about 10 minutes.
Add the peas and cook until the peas, quinoa and lentils are tender, 2 to 3 minutes more.
Stir in the remaining broth as needed if the mixture seems too thick.
Serve garnished with a dollop of yogurt and a sprinkle of cilantro leaves.
Serving size:2 cups stew, 2 tablespoons yogurt, 1 1/2 teaspoons cilantro leavesPer serving:Calories 510 Total fat 12g Protein 25g Carb 76g Fiber 15g Cholesterol 0mg Sodium 660mgExcellent source of:Copper, fiber, folate, iron, magnesium, manganese, phos-phorus, potassium, protein, thiamin, vitamin A, vitamin B6, vitamin C, vitamin K.
Good source of:Calcium, riboflavin, zinc.
