High-Protein One-Pot Quinoa & Lentils

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 30 minutes

配料

4 cups vegetable broth (plus more as needed)

1 cup quinoa (rinsed)

1 cup green lentils (or brown, rinsed)

1 cup diced red onion (1 medium)

1 cup sliced celery (about 2 ribs)

3/4 cup chopped carrots (2 medium)

1 cup sweetcorn kernels (frozen or fresh)

1 small jalapeño (minced, optional)

1 teaspoon dried oregano

3/4 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon smoked paprika

1/2 teaspoon garlic powder

1/4 teaspoon chipotle powder

1 cup diced tomatoes (canned, with juice, about 1/2 14.5-ounce can) use a rotelle hot instead

Salt (to taste)

1/3 cup chopped cilantro

Vegan sour cream (to taste)

2 medium avocados (sliced)

步骤

Preheat the broth: Add the vegetable broth to a small saucepan. Cook over medium-high heat until it comes to a simmer. Remove from the heat.

Combine the ingredients: Add the quinoa, lentils, red onion, celery, carrots, corn, jalapeño, oregano, cumin, chili powder, smoked paprika, garlic powder, chipotle powder, and diced tomatoes to a large saucepan. Add the preheated vegetable broth.

Simmer covered over low heat for 15 minutes, undisturbed. Mix gently, and add more broth as needed to keep the quinoa just submerged. Cook covered for 5 minutes more.

Set aside: Remove from the heat and let sit for 5 minutes covered. Remove the lid and mix gently to combine. Add salt to taste.

For serving: Garnish with cilantro. Top with sour cream and avocado.

备注

Rotelle hot instead, skip cilantro. Takes longer than 15 min to simmer

营养

• 卡路里: 387 kcal
• 总脂肪: 4 g
• 饱和脂肪: 0.4 g
• 不饱和脂肪: 3 g
• 钠: 57 mg
• 总碳水化合物: 70 g
• 膳食纤维: 22 g
• 总糖: 7 g
• 蛋白质: 21 g