Chilean lentils with quinoa is a stew of lentils cooked for about 20 minutes over a sofrito of onion, tomato, green pepper, carrot, and garlic seasoned with cumin, a pinch of cinnamon, ají de color, and bay leaf, then finished with rinsed quinoa for 15 minutes and topped with parsley. It takes 30 minutes of preparation and 30 minutes of cooking, and serves 6.
A healthy, hearty stew and a great way to start the week with energy.
How to Make Lentils with Quinoa?
Soaked lentils are cooked over a classic sofrito, and quinoa is added in the last stage of cooking.
Nutritional Information
Each serving of lentils with quinoa contains approximately 350 kcal, 12 g of protein, 6 g of total fat, 0 mg of cholesterol, 50 g of available carbohydrates, 4 g of sugars, and 200 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Chilean Lentils with Quinoa Recipe
Preparation: 30 minutes
Cooking: 30 minutes
Servings: 6
Ingredients
- 200 g (1 cup) of lentils
- 75 g (⅓ cup + 1 tablespoon) of quinoa
- 2 garlic cloves
- 1 bay leaf
- 1 onion
- 1 tomato
- 1 green bell pepper
- 1 carrot
- Olive oil
- Fresh parsley
- Ground cumin
- Ground cinnamon
- Ají de color (Chilean paprika)
- Fine salt
- Pepper
Instructions
- Finely chop the onion, tomato, green pepper, and carrot. In a large pot, heat a splash of olive oil and sauté the vegetables with the garlic until soft.
- Season with salt, pepper, cumin, cinnamon, and ají de color, stirring gently. Add the lentils and the bay leaf, cover with water to about three fingers above, cover, and cook over medium heat for about 20 minutes.
- Add the rinsed quinoa and cook over low heat for about 15 minutes, until everything is tender. Serve in deep bowls sprinkled with chopped parsley.
Additional Tips
Rinse the quinoa
Rub the quinoa under cold water in a sieve for at least a minute to remove its bitter saponins.
Add the tomato later
Add the tomato once the other vegetables are soft and cook only 1 to 2 minutes for a fresher acidity.
A pinch of cinnamon
A very small pinch of cinnamon rounds out the lentils and balances the tomato and chili.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Brown lentils | Red lentils | 200 g | Cook faster, softer |
| White quinoa | Red or black quinoa | 75 g | A few more minutes |
| Water | Vegetable broth | To cover | More flavor |
| Green pepper | Red pepper | 1 | Sweeter |
Frequently Asked Questions (FAQs)
1. Is soaking the lentils required?
For common brown lentils it is not required but recommended. Soaking 4 to 6 hours or overnight shortens cooking and aids digestion.
2. Why use cinnamon in a savory stew?
Cinnamon is traditional in many Mediterranean and Middle Eastern legume stews. A tiny pinch deepens the flavor and balances the tomato and chili.
3. Which quinoa is best?
White quinoa cooks fastest. Red or black quinoa takes a little longer and stays firmer.
4. Can I freeze lentils with quinoa?
Yes. Cool completely, freeze in airtight containers, and add a little water or broth when reheating, since the quinoa absorbs liquid.
Did You Know?
Quinoa comes from the Quechua kinwa. It is a seed of the amaranth family, classified as a whole grain, native to the Andean highlands shared by Argentina, Bolivia, Chile, and Peru.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Vegetarian Lentil Burgers Recipe
- Rice with Lentils Recipe
- Quinoa Stew Recipe
- Traditional Mapuche Kinwa Quinoa Salad Recipe
