Welcome to the Weekly Yum, Coast to Coast with Sacks and Katz. This week on Stirring the Pot radio, cookbook author and culinary translator, Rebecca Katz joins the conversation to deconstruct Savory Red Lentil Quinoa and Vegetable Stew from Weeknight Wonders by Ellie Krieger. Sacks and Katz will lure you into the kitchen to create meals that enhance your health and well being while caressing your tastebuds. Nutritious always meets delicious on the Weekly Yum.
From Weeknight Wonders:
This satisfying main dish is a unique combination that cooks up like a pilaf but tastes like a wonderful, Indian-spiced chili. Tender quinoa and lentils blend beautifully to form its protein-rich base, which is studded with colorful vegetables and infused with aromatic spices. Like a chili, it all simmers together in one pot, but to speed things up I like to get the broth heating in another pan while the vegetables soften.
Be sure to get red lentils because they cook faster than other kinds—and in the same amount of time as the quinoa. Note that they turn golden and lose their shape as they cook, adding a hearty thickness to the dish. You can use regular quinoa if that’s what you have on hand, but if you can get the red variety, go for it, since the color is glorious. Don’t skip the yogurt and cilantro garnish, as their cool contrast to the stew is an absolute highlight.
5 cups low-sodium vegetable broth
1 large onion
1 large carrot
2 tablespoons olive oil
One 2-inch piece fresh ginger
4 cloves garlic
1⁄2 small bunch kale (2 cups packed leaves)
1 1⁄2 teaspoons ground cumin
1 1⁄2 teaspoons ground coriander
3⁄4 teaspoon salt
1⁄4 teaspoon cayenne pepper, plus more to taste
1 cup red lentils
1 cup quinoa, preferably red
1 cinnamon stick
1 cup peas, fresh or frozen
1⁄2 cup plain low-fat Greek yogurt
2 tablespoons packed fresh cilantro leaves
Bring the broth to a boil in a medium saucepan, then keep warm over low heat until ready to use.
While the broth is heating, chop the onion and dice the carrot. Heat the oil in a large saucepan or soup pot over medium-high heat. Add the onion, and carrot, and cook, stirring occasionally, until they begin to soften, about 5 minutes. Meanwhile, mince the ginger and garlic. Stem the kale; discard the stems and coarsely chop the leaves.
Add the ginger, garlic, cumin, coriander, salt, and cayenne to the onion-carrot mixture and cook, stirring, for 30 seconds. Add the lentils, quinoa, and all but 1 cup of the boiling broth. Stir in the kale leaves and cinnamon stick. Cover, decrease the heat to medium-low, and simmer until the quinoa and lentils are nearly tender, about 10 minutes. Add the peas and cook until the peas, quinoa, and lentils are tender, 2 to 3 minutes more. Stir in the remaining broth as needed if the mixture seems too thick. Serve garnished with a dollop of yogurt and a sprinkle of cilantro leaves.