Lentil Medley

This is an easy Mediterranean dish with a twist of quinoa, loaded with flavor and protein. Lentils and quinoa are my favorite protein and fiber source, and I love to sprout them as well. See more about sprouting lentils here.

Lentils are loaded with iron, protein, fiber, amino acids, and a full profile of vitamins and minerals. A true powerhouse legume that is low in calories, versatile, and tastes great. Some of the vital nutrients include high levels of molybdenum, folate, copper, phosphorus, manganese, iron, B1, pantothenic acid, zinc, B6, and potassium. Deficiencies of these vitamins and minerals can lead to heart conditions, nervous system issues, poor hair, skin, and nails, brain fog, low energy, etc. Soaking them overnight before cooking helps with nutrient absorption, as well as with all legumes.

Quinoa has the highest protein content of all the grains. They come in white, red, and black and make a complete protein, containing all of the essential nine amino acids needed to support growth and repair tissue and organs. One cup of quinoa has a little over 8 grams of protein, 20 grams of carbohydrates, and 5 grams of fiber, and is high in essential minerals such as folate, iron, and zinc. Once a staple in grain South America, quinoa is now reaching it’s way around the globe as a delicious superfood.

Lentil Medley

Yields: 2-3 people

  • 1 cup sliced yellow cherry tomatoes
  • 2 medium sized lightly steamed yellow squash, cut long ways
  • 4-6 boiled baby red potatoes
  • 2 carrots cut long ways
  • 2 cups cooked lentils
  • 2 cups cooked quinoa
  • 1/2 cup chopped fresh basil
  • 1/4 cup of olive oil
  • salt and pepper to taste

Cook the potatoes, quinoa, and lentils. You can cook the quinoa and lentils together (soak the lentils overnight) for 20 minutes in 4 cups water.

Start stir frying the carrots in a lightly oiled skillet until golden on medium heat with a little water (1/8 cup) to absorb into them. Add the squash when the carrots get softer and the water is evaporated. Stir until golden brown. The squash cooks much faster than the carrots.

Chop the finished potatoes in quarters and toss with the finished lentils and quinoa, then top with the squash, carrots, raw tomatoes, olive oil, basil, and spices.

  • Preparation time: 15 minutes
  • Cook time: 1 hour
  • Total time: 1 hour and 15 minutes
Lentil Medley

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