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Weeknight Coconut Quinoa and Lentils

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Today’s recipe is the perfect healthy fast food. It’s packed with protein and healthy fat to keep you full and comes together in less than 30 minutes. The coconut quinoa is comforting and belly-warming, while the lentils and veggies give a salty, spicy kick. I hope you enjoy!

Further Food Nutritionist Commentary:

The smart combination of whole grains, vegetables, and plant-based protein in Christina’s Coconut Quinoa with Lentils provides satiating fiber which will help you to stay full until your next meal. The whole grain quinoa is a plant-based source of complete protein, meaning that it provides your body with all essential amino acids. Together, the quinoa and lentils in this dish provide 10 grams of protein per serving helping you to promote tissue maintenance and wound healing. In addition, lentils contribute almost ¼ of the recommended daily allowance (RDA) for iron, a mineral required for healthy red blood cells and proper body oxygenation.

By Colleen Sideck, RDN, LDN

Weeknight Coconut Quinoa and Lentils

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Servings: 2

Ingredients

1/2 red onion, chopped
1.5 cups mushrooms, chopped
2 cups fresh spinach, chopped
1 tablespoon olive oil or coconut oil
1.5 cups dry quinoa
1.5 cup unsweetened coconut milk
1/2 cup water
1.5 cups cooked lentils (canned or frozen)
1 tablespoon tamari (gluten-free soy sauce)
1 teaspoon garlic powder
1 tablespoon curry powder
1 teaspoon turmeric or 1 teaspoon Daily Turmeric Tonic
1 teaspoon chili powder

Instructions

1. Clean and chop red onions, mushrooms, and spinach.
2. Heat 1 tbsp of olive oil or coconut oil over medium heat. Add red onions.
3. In a separate pot, combine dry quinoa, coconut milk, and water. Cover and simmer on medium heat for 10-13 minutes or until quinoa is soft and fluffy. Stir as needed.
4. Add the mushrooms and lentils to the onion skillet. Stir in tamari. After a few minutes, add fresh spinach. Remove from heat and stir until spinach is fully wilted.
5. When quinoa is cooked, stir in garlic powder, curry powder, turmeric, and chili powder. Allow to cool for a few minutes.
6. Serve lentils and veggies on top of the quinoa or combine all of it into a pot. Enjoy!

1. Clean and chop red onions, mushrooms, and spinach. 2. Heat 1 tbsp of olive oil or coconut oil over medium heat. Add red onions. 3. In a separate pot, combine dry quinoa, coconut milk, and water. Cover and simmer on medium heat for 10-13 minutes or until quinoa is soft and fluffy. Stir as needed. 4. Add the mushrooms and lentils to the onion skillet. Stir in tamari. After a few minutes, add fresh spinach. Remove from heat and stir until spinach is fully wilted. 5. When quinoa is cooked, stir in garlic powder, curry powder, turmeric, and chili powder. Allow to cool for a few minutes. 6. Serve lentils and veggies on top of the quinoa or combine all of it into a pot. Enjoy!

Nutrition Information

Per Serving:  Calories: 420; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 324 mg; Potassium: 338 mg; Carbohydrate: 33 g;  Fiber: 8 g; Sugar: 1 g; Protein: 10 g

 

Nutrition Bonus: Vit A: 24%;  Iron: 22%; Calcium: 15%;Vitamin C: 7%;

Our Daily Turmeric Tonic Goes Great with these Curry and Garlic Flavors!

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One thought on “Weeknight Coconut Quinoa and Lentils

  1. Brenda

    Looking forward to making this dish! Is the coconut milk you list the kind that comes in a can (more natural) or the processed kind that is in a refrigerated carton? Thank you in advance for your reply.

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