INDIAN-SPICED LENTILS

with SEASONED QUINOA

Mix up your dinner repertoire with this spicy quinoa and lentil dish. As a seed with a grain-like texture, quinoa is a healthy staple ingredient for those avoiding gluten in their diets. This Indian-inspired meal is light yet satisfying but also has the nutrition and depth of flavor that speaks to the season. Lentils and quinoa are a match made in heaven, so you can’t go wrong this hearty dish that is full of aromatic spices.

INDIAN-SPICED LENTILS

Ingredients

Makes 2 servings

32 ounce crushed tomatoes
1/2 cup diced carrot
1/2 cup diced onion
1 cup spinach, chopped
2 tbs minced fresh parsley (or 1 tbs dried)
2 tsp apple cider vinegar
2 cloves garlic, minced
1.5 tsp garam masala
1 tsp curry powder
1/2 tsp cumin
1/2 tsp coriander
1.5 tsp sea salt
1/2 tsp red chili flakes
Pinch of nutmeg
1.5 cup cooked lentils

Add all ingredients to medium saucepan, except the cooked lentils. Bring to boil, turn heat to low and simmer for 20 minutes. Add cooked lentils, simmer additional 10-15 minutes or until it thickens up a bit. Serve over Seasoned Quinoa and top with 1/4 avocado and a few sprigs of fresh cilantro.

SEASONED QUINOA

Ingredients

Makes 2 servings

4 cups cooked quinoa
2 tbs minced fresh cilantro (or 1 tbs dried)
1/2 tsp garlic granules
1/2 tsp sea salt
1/2 tsp curry powder
In a medium sized bowl, combine all ingredients and mix well.

Nutritional Information
* includes 1/4 avocado and 2 cups quinoa

Calories: 858
Carbs: 153 g
Protein: 39 g
Fat: 14 g
Omega 3: 0.51 g
Fiber: 35 g

Calcium: 283 mg
Iron: 17.3 mg
Magnesium: 2967 mg
Potassium: 412 mg
Selenium: 18 mcg
Zinc: 7.7 mg

B1: 1.07 mg
B2: 0.87 mg
B3: 9.8 mg
B5: 2.9 mg
B6: 1.66 mg
Choline: 206 mg
Folate: 559 mcg
Vitamin C: 58 mg
Vitamin E: 9.5 mg
Vitamin K: 125 mcg

BCAA’s
Isoleucine: 1.41 g
Leucine: 2.3 g
Valine: 1.63 g

Source: cronometer.com