By Alison Clark, Registered Dietitian www.achn.co.uk

One Pot Curried Quinoa with Lentils and Sweet Potato

Name: One Pot Curried Quinoa with Lentils and Sweet Potato
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Asian, Indian
Ingredients: 1 tablespoon vegetable oil; 1 red onion peeled and diced; 1 garlic clove peeled and finely chopped; 1 red pepper diced; 190g lentils, dried; 1 can of reduced fat coconut milk; 2 tablespoon stock powder; 875ml hot water; 2 tsp curry powder; 1 tsp ground ginger; 1 teaspoon ground coriander; pinch of chili flakes; 1/2 teaspoon black pepper; 1 sprig basil for garnish

6 steps

Prep:15minCook:1h

This is a great one pot meal which is quick to make plus it’s nutritionally well balanced with a mix of:- 1. Carbohydrates coming from the quinoa and sweet potato. 2. Protein sources from the lentils and quinoa. 3. Vegetables (e.g. onion and red peppers) for the vitamin and mineral contribution. Plus all the spices used for flavour gives this dish a thumbs up.

Updated at: Thu, 17 Aug 2023 01:02:59 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories336.2 kcal (17%)

Total Fat13.5 g (19%)

Carbs39.2 g (15%)

Sugars4.3 g (5%)

Protein14.5 g (29%)

Sodium495.3 mg (25%)

Fiber6.8 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonvegetable oil

1red onion

peeled and diced

1garlic clove

peeled and finely chopped

1red pepper

diced

190glentils

dried

1 canreduced fat coconut milk

2 tablespoonstock powder

875mlwater

hot

2 tspcurry powder

1 tspground ginger

1 teaspoonground coriander

chili flakes

½ teaspoonblack pepper

1 sprigbasil

for garnish

Instructions

Step 1

Heat oil to a large pot and add the onion, garlic and pepper and cook for 10 minutes.

Step 2

Rinse the lentils in water to get rid of any dust particles. Add to the pot.

Step 3

Add all the other ingredients to the pot - except the sprig of basil to garnish at the end. Stir well and bring to the boil. Reduce to a simmer and simmer covered until the liquid has absorbed, 50-60 minutes.

Step 4

Please ensure you remove the lid, give the curried quinoa and lentil mixture a good stir every 10 minutes or so to ensure it doesn’t get stuck to the bottom of the pot.

Step 5

Check to see the quinoa, sweet potato and lentils are cooked through - all should be soft to the bite. If not, return to the hob for another 5-10 minutes.

Step 6

Bring the pot straight to the table to serve. You can garnish with a few sprigs of basil (optional). Can be served cold as well.