Slow Cooker Lentil Quinoa Stew
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.
Ingredients:
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)
Instructions:
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.
Serves 6.
Serving Suggestions:
- 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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Hi, where can I find the nutrtional value per serving. Coounting calories and was wondering how much is in this slow cooker lentil and quinoa stew.
@Zory check out http://www.nutritiondata.com/ they allow you to input recipes and they give you the nutritional data. I just tried to register, so I could analyze this recipe, but it looks like their site is having trouble at the moment.
@recepta I’d appreciate the recipes being credited to me and a link back to the recipe on my site if you do.
Hi
Thanks for this, I recently got a slow cooker from my hubby for my birthday and I’ve been looking for a few good recipes to try in it. It’s so nice to come home from work and walk in the door to the smell of dinner ready to be eaten. 🙂
LOL, that’s definitely the best part, walking in the door to the smell of dinner all cooked and ready for you!
Hi Devin. The chickpeas will cook up fine if you just throw them in with everything else. It will just take a bit longer to cook, but you can reduce the cooking time if you soak the chickpeas overnight first, then drain and rinse them before you throw them into the crockpot with everything else. Let us know how it turns out!
So easy to make and delicious and healthy too. What more could you ask for? My spouse and I are doing a cleanse (Quantum Wellness) that is vegan and gluten-free. My spouse says to make sure we have this stew on hand every day.
I did not have tamari but used about three tablespoons of Better than Bouillion that I had on hand.
This is a great recipe, Thank you!
Thank you akshngrrl! I hadn’t heard of Quantum Wellness, so I looked it up. It sounds great. Got great reviews on Amazon. I’m putting it on my wishlist. Thank you!
I have made this recipe several times and it always turns out so well… Tonight my six year old chowed down on it– he had three helpings! I often don’t have miso, tomato paste and/or tamari on hand. So, I use a couple tablespoons of Better than Bouillon, which is some dark goopy stuff that is vegan and gluten free (as far as I can see). I usually have a jar of it in my fridge. I also omit the white potatoes. I let ingredients cook in the slow cooker for 4 hours on high, then towards the end of cooking I pureed about half of the stew in a food processor and added a hot cup of water too. It’s so good AND easy! More recipes like this are needed… Thanks again Donna
Is this freeze-able?
I am trying to eat more legumes, cutting down on meat and this looks good.
Hi Paula, I don’t recall freezing this particular stew, but I think it would freeze well. If you give it a try and let us know how it turns out.
This looks delicious! I am wondering what size crock pot you used for this?
Want to try this but I just bought red lentils instead of green or brown – nutirional value less in red lentils – oh well I’ll sub them this time and see how it comes out – love quinoa so it should be good – I’m weening myself toward vegan so I am always looking for new ideas and I love my crockpot so I am excited
Hi Trish. Even though red lentils aren’t quite as high in nutrients as the other colors they are still great. If you have the split red lentils they will cook faster, and you may need to add more water. They will still be delicious and nutritious. Let me know how it comes out.
Turned out great! I soaked (then rinsed) the red lentils for an hour before preparing. After cooking in the crockpot last evening and then cooling overnight, it thickened up and what a beautiful colour! I couldn’t resist trying some this morning when I got home from the gym. I was happy to know I was getting some good quailty protein after my workout. It made so much so I had to freeze some, will see how it is after freezing.
What can I substitute for miso, which I’m not fond of? THANK YOU
A few posters above named akshngrrl said “I often don’t have miso, tomato paste and/or tamari on hand. So, I use a couple tablespoons of Better than Bouillon, which is some dark goopy stuff that is vegan and gluten free (as far as I can see). I usually have a jar of it in my fridge. I also omit the white potatoes. I let ingredients cook in the slow cooker for 4 hours on high, then towards the end of cooking I pureed about half of the stew in a food processor and added a hot cup of water too. It’s so good AND easy”
I saw this product at the store recently and am now going to buy some to try this recipe out because it will be something I’ll use for other things as well rather than miso and tamari which will sit in cupboard forever.
Cooking this right now! My house smells delicious!
Hi there!
The above recipe sounds great. Unfortunately right now I have a reflux issue and cannot tolerate tomato products and some spices. I am looking to cook a bag of red lentils in the crock pot and I’m wondering if you have any other variations that you could offer me that does not include tomato. Could I cook the lentils in the crockpot with chicken broth, along with the sweet potatoes and maybe some carrots? I am new to cooking lentils, so any help would be appreciated.
Thanks,
Annmarie
Hi Annmarie, it would be fine to leave out the tomato products. You could use chicken or vegetable broth, and pretty much any kind of vegetable you like in soups. What you suggest would be great, with sweet potato and carrot.
Hi!
Someone asked what size slow cooker you used. I’d like to know too as I just bought a 3.5 quart one today and want to know if I should adjust the quantities. Thanks in advance!
I’m not sure what size, I’ll try to measure it though.
I see the 2 tbsp of tomato paste and the next line says mixed herbs but how much of the mixed herbs is required?? I’m a novice at this so I really need a clue LOL…. I just ran across your web site and it really looks good.. Thank you.
Hi Bill, there is no set amount, just whatever tastes good to you. I’d start with a teaspoon or so. You can always add some more later in the cooking process if you taste it and want more. I like a lot of flavor, but I know many people don’t. So it’s really just a matter of personal preference and experimenting to see what you like. 🙂