Lentil & Quinoa Bowl
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Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
19
High
Nutrition per serving
Calories290.6 kcal (15%)
Total Fat9.2 g (13%)
Carbs39.9 g (15%)
Sugars3.8 g (4%)
Protein11.6 g (23%)
Sodium360.4 mg (18%)
Fiber7.9 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
![1 small white onion finely chopped](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764749/graph/fooddb/5a5adaa78188199ca9335452974f36a0.jpg)
1white onion
small, finely chopped
![1 clove garlic finely chopped](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764463/graph/fooddb/fb90ea8fbd3e81005fc22ada2c8ddd1f.jpg)
1clove garlic
finely chopped
![2 handfuls of cherry tomatoes halved](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764918/graph/fooddb/afe0325fdc022b7c926bf2fa33340094.jpg)
2 handfulscherry tomatoes
halved
![150g quinoa](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764702/graph/fooddb/f3b81434eda9c115fd2a22f236b26550.jpg)
150gquinoa
![300ml vegetable stock/water](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1544981355/custom_upload/ad014e52bffa410d917d125109b8299b.jpg)
300mlvegetable stock
![1 teaspoon brown/white miso](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1584101005/custom_upload/800aa10d5a2f8cd4f114226e06d9d02b.jpg)
1 teaspoonbrown miso
![1 × 400g tin green/brown lentils drained & rinsed](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1590745076/custom_upload/0e78d146f04e0253c02c972aaf4dbf97.jpg)
1 x 400ggreen lentils
tin, drained & rinsed
![2 handfuls of spinach finely sliced](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550763050/graph/fooddb/9b68eec8f074b3447aea063763f745f2.jpg)
2 handfulsspinach
finely sliced
![drizzle of olive oil](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764527/graph/fooddb/98895c89dcf2029e3f512773f9b12a3c.jpg)
olive oil
![pinch of sea salt](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764459/graph/fooddb/dd4fb8d3133c4abb9cf8d993605cceba.jpg)
sea salt
![Pinch of black pepper](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764831/graph/fooddb/39f1b878713bff480cfa4b95237008d2.jpg)
black pepper
![2 tablespoons tahini](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1553877097/custom_upload/72d6806641802747fd698137160a966d.jpg)
2 tablespoonstahini
![½ lemon juiced](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764819/graph/fooddb/36fa4029573abd1cd24238ff8b00bf88.jpg)
0.5lemon
juiced
![1 teaspoon smooth Dijon mustard](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764539/graph/fooddb/2a1acb15315f025eacac6bfb15b5cff2.jpg)
1 teaspoonDijon mustard
smooth
![1 teaspoon maple syrup](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764501/graph/fooddb/4b54ff13e2e0d22f60715e45d00ac95f.jpg)
1 teaspoonmaple syrup
![2 tablespoons boiling water](https://art.whisk.com/image/upload/fl_progressive,h_48,w_48,c_fill,dpr_2.0/v1550764503/graph/fooddb/948118c5009748cca5f232ad8df3b3a5.jpg)
2 tablespoonswater
boiling
Instructions
Step 1
Place a saucepan over medium-high heat and add a drizzle of olive oil. Add the onion and garlic; cook for 4-5 minutes until softened and translucent.
Step 2
Add the tomatoes, quinoa, vegetable stock and miso. Cook uncovered for 10 minutes. When almost all of the liquid has been absorbed, turn off the heat. Cover the saucepan with a lid and allow to steam for 3-4 minutes, until the remainder of the liquid has also been absorbed.
Step 3
Remove the lid from the saucepan and stir through the lentils and sliced spinach, until the spinach has wilted in the heat of the quinoa. Add salt and pepper to taste.
Step 4
For the dressing, whisk together the tahini, lemon juice, Dijon mustard, maple syrup and then slowly stream in the boiling water until you have a smooth pourable dressing.
![tahini](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1553877097/custom_upload/72d6806641802747fd698137160a966d.jpg)
![lemon](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764819/graph/fooddb/36fa4029573abd1cd24238ff8b00bf88.jpg)
![Dijon mustard](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764539/graph/fooddb/2a1acb15315f025eacac6bfb15b5cff2.jpg)
![maple syrup](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764501/graph/fooddb/4b54ff13e2e0d22f60715e45d00ac95f.jpg)
![water](https://art.whisk.com/image/upload/fl_progressive,h_24,w_24,c_fill,dpr_2.0/v1550764503/graph/fooddb/948118c5009748cca5f232ad8df3b3a5.jpg)
Step 5
Serve in bowls, drizzled with the dressing.
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