A burst of nutrients in the midst of winter.
Chilly winter days call for comfort food. But you don’t have to make a creamy, fatty dish to get that stick-to-your-ribs feeling. A hot bowl of hearty stew is comforting, filling and a great way to pack in a lot of nutrition into one bowl.
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This dish offers a complete meal with muscle-building protein from lentils and quinoa, nutrients from root vegetables and plenty of flavor from a medley of spices.
The ingredients not only complement each other beautifully in flavour and texture, but they also assist in nutrient absorption. Lentils and quinoa are plant-based sources of iron, which is more easily absorbed when paired with foods rich in Vitamin C, such as sweet potatoes and carrots. Boosting iron absorption is key for those who do not get enough on a daily basis; when iron levels are low, you can feel fatigued or weak.
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Spiced lentil and quinoa stew 8 to 10 servings (10 cups) This one-pot dish is comfort food made healthy. It can be served on its own or over brown rice. Ingredients • 2 tablespoons extra-virgin olive oil • 1 medium sweet potato, peeled and cut into small cubes • 2 medium onions, cut into small dice (2 cups) • 2 cups uncooked red lentils, rinsed • 1 cup baby-cut carrots, cut crosswise into thick rounds (1 cm) • 1 cup uncooked quinoa, rinsed • 1 large (2 ounces) shallot, minced • 2 cloves garlic, minced or put through a garlic press • 1/2 to 1 teaspoon fine sea salt • 1 teaspoon freshly ground black pepper, or more as needed • 6 cups no-salt-added vegetable broth, or more as needed • 1/2 teaspoon mild curry powder • 1/4 teaspoon ground cumin • 1/4 teaspoon ground turmeric • 1/8 teaspoon ground ginger • 1/8 teaspoon ground allspice • Flesh of 2 avocados, cut into small dice, for garnish (optional) Steps • Heat the oil in a large, wide pot over medium heat. Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat. Cook for about 10 minutes or until the onions are translucent. Season with 1/2 teaspoon of the salt and all the pepper. • Stir in the broth; increase the heat to medium-high. Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice. • Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated. Reduce the heat to low; cover and cook for 35 minutes. • Taste, and add some or all of the remaining salt, as needed. • Serve warm, topped with the avocado, if desired. • Nutrition per serving (based on 10): 280 calories, 13 g protein, 49 g carbohydrates, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 160 mg sodium, 14 g dietary fiber, 7 g sugar. |
Lentils are the star here, offering a hearty, chewy texture while thickening the stew. In fact, because lentils absorb water, they continue to expand in your stomach, keeping you feeling full. This recipe calls for red lentils, which are a bit sweeter and nuttier than other varieties.
Lentils are an inexpensive and healthy protein source; one serving (a quarter-cup raw) provides 13 grams of protein and is free of saturated fat and cholesterol. Plus, unlike meat, lentils are high in dietary fiber, which aids in digestion. They’re also a good source of potassium and folate.
Quinoa adds more protein and fiber. It boasts superb nutritional content, including important minerals such as calcium, phosphorus, magnesium, potassium, copper, zinc and iron.
Sweet potato, carrots and spices round out the dish. Sweet potatoes offer more nutrients than typical white potatoes. They are high in vitamins A and C, rich in heart-healthy Vitamin E and a good source of potassium and dietary fiber. They’re also easy to keep on hand throughout their winter peak season, as they can be stored in a cool, dry place for up to five weeks. The carrot is a year-round root vegetable that is low in calories and a good source of vitamins A and C.
This stew features a medley of spices without being “spicy”. It contains garlic, curry, cumin, turmeric, ginger and allspice. Experiment with other spice blends that suit your taste buds. What is key is using spices rather than a ton of extra salt to enhance the flavour of the stew. When seasoning, I like to add spices gradually, tasting and adjusting as needed.
With a yield of eight to 10 servings, this is a recipe you can make once and enjoy again and again. In fact, if you serve it over rice or quinoa, you can stretch it even further.
Not only does it keep well in the refrigerator for three to four days, but the flavour intensifies over time. There’s never been a better case for leftovers.
The writer, a master of public health professional and a master certified health education specialist, is creator of the healthy recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine.
Elaine Gordon
WASHINGTON POST-BLOOMBERG
DEB LINDSEY
