Lentil, Kale & Quinoa Stew (Vegan)
Lentil, Kale & Quinoa Stew (Vegan)
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  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    A hearty (and affordable!) vegan stew that's perfect for a packed lunch or weeknight meal.

    Ingredients

    • 1 tablespoon coconut oil
    • 1 yellow onion
    • 3 carrots
    • 3 celery stalks
    • 4 cloves garlic
    • 1 1/2 teaspoon ground cumin
    • 1/2 teaspoon ground ginger
    • 1/2 teaspoon ground turmeric
    • 2 teaspoon salt (, plus more to taste)
    • 1 cup red lentils
    • 1/2 cup dry quinoa
    • 5 cups water
    • 26.5 oz box of chopped tomatoes
    • 2 cups chopped kale

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 399 % Daily Value *
    • Total Fat: 6 g 9.77%
    • Saturated Fat: 3 g 15.98%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1354 mg 56.4%
    • Calcium: 110 mg 11.01%
    • Potassium: 1543 mg 44.09%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 39.17%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 67 g %
    • Dietary Fiber: 22 g 87.36%
    • Sugar: 7 g
    • Protein: 21 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 380.99%
    • Vitamin C 67.4%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables4
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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