Lentils, Quinoa, and Bok Choy

This is a very basic recipe that I like to think of as a template for quick and easy meal nights. Recipes are great, but some nights you may not be in the mood to follow a recipe. Consider making a dish similar to this when you want to throw a quick, nutritious meal together.

Simply pick a grain, a legume, and an assortment of veggies. Add your favorite herbs and spices. Feel free to add tofu, seitan, or tempeh if you want (but there’s no need). There are a wide variety of grains and legumes out there – not to mention veggies, so recipe-less nights won’t get boring. I learn about new (to me) foods all the time.

Each serving is 262 calories. Check out the nutritional information section at the bottom of this page.

Total Time: 45 minutes
Prep Time: 25 minutes
Cook time: 20 minutes
Yields: 2-3 servings

 

Ingredients

Legume

  • 1/2 cup lentils, rinsed
  • 1 1/2 cups water
  • 1/2 teaspoon dried tarragon
  • 1/4 teaspoon pepper flakes
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon freshly ground pepper
  • 1 teaspoon freshly squeezed lemon juice

Grain/Quinoa

  • 1/2 cup quinoa, rinsed
  • 1 cup low-sodium vegetable broth
  • 1/2 teaspoon garam masala

Assortment of veggies

  • 4 leaves bok choy, stems trimmed
  • 1/4 onion chopped
  • 1/2 cup mushrooms halved
  • 3 leaves chard, stems removed
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme

Instructions

  1. Add lentils, water, tarragon, pepper flakes, garlic powder, and pepper to a pot. Bring to a boil, cover, and reduce heat. Simmer for 15-20 minutes, or until tender. Sprinkle with lemon juice.
  2. Add quinoa, vegetable broth, and garam masala to a pot and bring to a boil. Reduce heat to low, cover pot, and simmer for 15-20 minutes, or until water is absorbed.
  3. In a skillet, sauté bok choy stems and onion in water for one minute. Add bok choy leaves, mushrooms, and chard and sauté until onion is tender. Sprinkle with basil and thyme and remove from heat.
  4. Plate lentils, quinoa, and vegetables and serve.

Notes

  • Vegetarian and vegan
  • Water can be used to cook the quinoa if you don’t have vegetable broth on hand
  • When replacing oil with water to sauté food, use the same technique as you do with oil. To prevent sticking, make sure you heat your skillet sufficiently, then add water to the skillet before adding the ingredients. Start with a tablespoon or two of water, depending on skillet size. If the ingredients begin to stick at any point, just add a little water to the skillet and stir. This method results in a healthier meal with fewer calories and less fat.

 

Nutritional Information

Click here for nutritional information.

Nutrition Facts
Servings per batch 2
Amount Per Serving
Calories 262 Calories from Fat 27 (10%)
% Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 0%
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 0g 0%
Sodium 162mg 9%
Potassium 964mg 39%
Total Carbohydrate 48g 17%
Dietary Fiber 9g 36%
Sugars 5g
Protein 13g
Vitamin A 55%
Vitamin C 78%
Calcium 17%
Iron 45%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Lentils, Quinoa, and Bok Choy was last modified: October 18th, 2015 by Audrey

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