Menu

Red Lentil and Quinoa Stew - Lunch

<p>Brimming with tender lentils and wintery vegetables this Red Lentil and Quinoa Stew makes a comforting addition to chilly afternoons in the office or around the table.</p>
10 Servings Recipe By

Ingredients

  • 2 tablespoons Olive Oil
  • 1 1/4 cups dice Onion, Red
  • 4 teaspoons mince Garlic, Cloves
  • 1 1/2 cups dice Bell Pepper, Red
  • 1 teaspoon Salt
  • 1 cup peel and dice Sweet Potato
  • 1 teaspoon Black Pepper
  • 1 tablespoon Curry Powder
  • 1 1/4 cups Lentils, Red, Dry
  • 8 cups Vegetable Broth/Stock
  • 28 ounces Crushed Tomatoes, Canned
  • 1 cup rinse and drain Quinoa
  • 3 cups chop Kale
  • 1/2 cups chop Parsley, Fresh

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 2 cups
  • 268 Calories
  • 6g Total Fat
  • 1g Sat Fat
  • 0g Trans Fat
  • 0mg Cholesterol
  • 898mg Sodium
  • 45g Total Carb
  • 8g Fiber
  • 7g Total Sugars (Includes 0g Added Sugars)
  • 13g Protein
  • 4 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Heat olive oil in a large stock pot over medium heat.
  2. Add onion, garlic, red bell pepper and salt. Saute 5-6 minutes until onions are translucent.
  3. Add sweet potatos, pepper, curry and lentils. Saute an additional 1 minute.
  4. Add broth and crushed tomatoes. Bring to a boil.
  5. Add quinoa and kale. Cook over low/medium heat an additional 15 minutes or until quinoa is fully cooked and soft.
  6. Reduce heat and simmer on low 15 minutes. Lentils should be tender.
  7. Add parsley and enjoy!

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Heat olive oil in a large stock pot over medium heat.
  2. Add onion, garlic, red bell pepper and salt. Saute 5-6 minutes until onions are translucent.
  3. Add sweet potatos, pepper, curry and lentils. Saute an additional 1 minute.
  4. Add broth and crushed tomatoes. Bring to a boil.
  5. Reduce heat and simmer on low 15 minutes. Lentils should be tender.
  6. Add quinoa and kale. Cook over low/medium heat an additional 15 minutes or until quinoa is fully cooked and soft.
  7. Add parsley and remove from heat.
  8. Allow stew to completely cool.
  9. Divide between indicated number of quart freezer bags, label, and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Reheat in microwave until warm, about 1-2 minutes.

© 2025