Slow Cooker Lentil & Quinoa Stew Recipe

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Ingredients

Count

Nutrition

334

Calories

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Ingredients:

Serving

2 cup brown lentils
2 garlic chopped
2 tbsp miso
oregano , thyme , cuman sage etc
1-2 potatoes diced
1/2 cup quinoa
1/2 small sweet potato diced
1 tsp soy sauce
2 tbsp tomato sauce
7 1/2 cup water

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	333.51 Kcal (1396 kJ)
Calories from fat	16.6 Kcal
		% Daily Value*
Total Fat	1.84g	3%
Sodium	385.35mg	16%
Potassium	870.56mg	19%
Total Carbs	59.1g	20%
Sugars	3.88g	16%
Dietary Fiber	22.55g	90%
Protein	20.4g	41%
Vitamin C	4.1mg	7%
Vitamin A	0.4mg	14%
Iron	6.5mg	36%
Calcium	91.3mg	9%

Amount Per 100 g
Calories	77.48 Kcal (324 kJ)
Calories from fat	3.86 Kcal
		% Daily Value*
Total Fat	0.43g	3%
Sodium	89.53mg	16%
Potassium	202.26mg	19%
Total Carbs	13.73g	20%
Sugars	0.9g	16%
Dietary Fiber	5.24g	90%
Protein	4.74g	41%
Vitamin C	0.9mg	7%
Vitamin A	0.1mg	14%
Iron	1.5mg	36%
Calcium	21.2mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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