This hearty lentil stew is an easy to cook, high protein meal that suits those on low carb diets – such as the South Beach diet and low GI diets. Both lentils and quinoa are high in fiber and protein.
2 cups brown lentils
1/2 cup quinoa
7-1/2 cups water
1-2 medium potatoes, diced
1/2 small sweet potato, diced
2 cloves garlic, finely chopped
1 teas wheat-free tamari (or soy sauce if you aren’t on a wheat-free diet)
2 tablespoons miso
2 tablespoons tomato paste
mixed herbs (any of: oregano, thyme, tarragon, marjoram, sage, cumin)
Rinse and drain lentils, being sure to pick through them to make sure there are no stones. Rinse and drain quinoa. Add to slow cooker.
Dice potatoes and sweet potato, and chop garlic. Add to slow cooker along with herbs (dried or fresh and finely chopped), tomato paste and 6 cups of the water.
Cook on high for 3-1/2 to 4 hours. When the stew thickens and cooks down after about 2.5 hours add 1 additional cup water. Usually the lentils and quinoa will cook before the potatoes do, and potato cooking time will vary depending on how big the pieces are. Once everything is cooked, turn off the heat, add tamari and let set a further half hour.
Mix the miso and remaining 1/2 cup of water, then add to the stew and mix well.
- Serve with grated parmesan on top
- Serve with toasted sesame seeds or gomasio (toasted sesame seeds and salt) on top for a vegan alternative
- Use barley instead of quinoa
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