Tag: lentil recipe

  • Indian-Spiced Lentils with Seasoned Quinoa

    Indian-Spiced Lentils with Seasoned Quinoa

    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

  • Wild Rice & Black Lentil Salad Bowl Recipe

    Wild Rice & Black Lentil Salad Bowl Recipe

    INGREDIENTS:

    4 cups finely sliced romaine lettuce
    2 carrots, spiralized
    2 medium yellow beets, julienned
    1 cup shaved purple cabbage
    2 cups wild rice & black lentil salad

    DIRECTIONS:

    Place romaine lettuce into a large salad bowl. Add each remaining ingredient individually for a beautiful presentation and top with creamy dill dressing.

    Wild Rice & Black Lentil Salad

    2 cups wild rice
    1 cup black lentils
    1/2 cup diced tomatoes
    1/2 cup diced red onion
    2 tbs minced fresh dill
    3 tbs lemon juice
    1/2 tsp garlic granules
    1/2 tsp sea salt
    Pinch of black pepper

    DIRECTIONS:

    Place all ingredients in a bowl and mix together until well combined. Makes 2 servings.

    Creamy Dill Dressing

    3/4 cup water
    1/2 cup cashews
    1 tbs lemon juice
    1 tbs tahini
    2 tbs minced fresh dill
    1/4 tsp sea salt

    DIRECTIONS:

    Blend ingredients together in a high-speed blender until smooth. Store leftovers in a sealed glass container for up to 5 days. Makes about ( 4 ) 1/3 cup servings.

    Note: To make the carrot spirals as shown in photo, use the Saladdacco spiral slicer by Joyce Chen. It can be purchased on Amazon.com for $25.

    Nutritional Information:

    Calories: 606
    Carbs: 109 g
    Protein: 28 g
    Fat: 11 g
    Fiber: 27 g

    Calcium: 238 mg
    Iron: 10 mg
    Magnesium: 246 mg
    Selenium: 10 mcg
    Zinc: 6 mg

    B1: 0.76 mg
    B2: 0.61 mg
    B3: 6.7 mg
    B5: 2.2 mg
    B6: 1.18 mg
    Folate: 785 mcg
    Vitamin C: 86 mg
    Vitamin E: 2.2 mg
    Vitamin K: 295 mcg

     

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