Quinoa Carrot and Lentil Stew

Cozy up with a bowl of hearty, nutrient-packed Quinoa Carrot and Lentil Stew—a wholesome meal that’s as flavorful as it is nourishing. This one-pot wonder combines tender red lentils, protein-rich quinoa, and sweet carrots in a fragrant medley of smoky paprika, earthy cumin, and warming turmeric. With canned tomatoes and vegetable broth as its base, this vegan stew is both light and satisfying, making it perfect for weeknight dinners or meal prep. Brightened with fresh parsley and a squeeze of lemon juice, each bite offers a balance of comforting richness and zesty freshness. Ready in under an hour and boasting plenty of plant-based protein and fiber, this gluten-free stew is a delicious way to stay energized and satisfied.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 large (diced) Yellow onion
• 3 cloves (minced) Garlic
• 3 medium (sliced into rounds) Carrots
• 2 stalks (diced) Celery
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Smoked paprika
• 0.5 teaspoons Turmeric powder
• 0.5 cups (rinsed) Quinoa
• 0.75 cups (rinsed) Red lentils
• 1 15-ounce can Canned diced tomatoes
• 5 cups Vegetable broth
• 1 Bay leaf
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoons (or to taste) Black pepper
• 0.25 cup (chopped, for garnish) Fresh parsley
• 1 tablespoon (optional, for serving) Fresh lemon juice

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, sliced carrots, and diced celery. Cook for another 5 minutes until the vegetables begin to soften.

Step 4

Add the ground cumin, coriander, smoked paprika, and turmeric. Stir well to coat the vegetables in the spices, cooking for 1 minute to release their aromas.

Step 5

Add the rinsed quinoa and red lentils to the pot, followed by the canned diced tomatoes and vegetable broth.

Step 6

Toss in the bay leaf, salt, and black pepper. Stir everything together and bring the stew to a boil.

Step 7

Reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, stirring occasionally, until the quinoa and lentils are tender and the stew reaches your desired consistency.

Step 8

Discard the bay leaf, taste the stew, and adjust seasoning with more salt or pepper if needed.

Step 9

Ladle the stew into bowls and garnish with chopped fresh parsley. Squeeze a bit of fresh lemon juice on top, if desired, for added brightness.

Step 10

Serve warm and enjoy your hearty and healthy Quinoa Carrot and Lentil Stew!

Nutrition Facts

Serving size	2284.6 grams (2284.6g)

Amount per serving	% Daily Value*
Calories	1526

Total Fat 59.80g	77%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 10.10g
Cholesterol 9mg	3%
Sodium 6485mg	282%
Total Carbohydrate 203.50g	74%
Dietary Fiber 44.90g	160%
Total Sugars 49.50g
Protein 55.00g	110%

Vitamin D 0IU	0%
Calcium 519mg	40%
Iron 21mg	115%
Potassium 4782mg	102%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.2%

Protein: 14.0%

Carbs: 51.8%