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Lentil and Vegetable Stew with Quinoa
Lentil and Vegetable Stew with Quinoa

Lentil and Vegetable Stew with Quinoa
A hearty and nutritious stew featuring seasonal vegetables and protein-rich lentils, served with quinoa.
Lentil and Vegetable Stew with Quinoa

This meal provides a balanced intake of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 200
    g
     lentil
  • 150
    g
     quinoa
  • 100
    g
     carrot
  • 100
    g
     celery
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    item
     tomato
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 45 minutes
Lentil and Vegetable Stew with Quinoa
Instructions:
  1. Rinse the lentils under cold water.
  2. In a large pot, heat olive oil over medium heat.
  3. Add chopped onion and garlic, sauté until translucent.
  4. Add diced carrots and celery, cook for another 5 minutes.
  5. Stir in chopped tomatoes and cook until they soften.
  6. Add lentils and vegetable broth to the pot.
  7. Bring to a boil, then reduce heat and simmer for 25 minutes.
  8. Rinse quinoa under cold water and cook according to package instructions.
  9. Add spinach to the stew and cook for an additional 5 minutes.
  10. Season with salt and black pepper to taste.
  11. Serve the stew hot with a side of cooked quinoa.
Nutrition Per Serving 800 g Per 100g
Energy 515 kcal 64 kcal
Protein 25 g 3.1 g
Fibre 18 g 2.3 g
Salt 1.5 g 0.2 g
Sugar 8 g 1.0 g
Carbohydrates 85 g 10.6 g
Fat 15 g 1.9 g
  • 200
    g
     lentil
  • 150
    g
     quinoa
  • 100
    g
     carrot
  • 100
    g
     celery
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 2
    item
     tomato
  • 100
    g
     spinach
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Rinse the lentils under cold water.

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

Add chopped onion and garlic, sauté until translucent.

Add diced carrots and celery, cook for another 5 minutes.

Stir in chopped tomatoes and cook until they soften.

Add lentils and vegetable broth to the pot.

Bring to a boil, then reduce heat and simmer for 25 minutes.

Rinse quinoa under cold water and cook according to package instructions.

Add spinach to the stew and cook for an additional 5 minutes.

Season with salt and black pepper to taste.

Serve the stew hot with a side of cooked quinoa.

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