One-Pot Root Vegetable + Lentil Quinoa Stew
One-Pot Root Vegetable + Lentil Quinoa Stew
  • prep: 1092 hr 15 min
  • cook: 1092 hr 15 min
  • total: 1092 hr 15 min
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  • servings:
  • Ingredients

    • 9 cups chopped mixed root vegetables (carrots, parsnips, turnips, rutabaga, potatoes, beets, etc.)
    • 2 shallots, finely chopped
    • 3 garlic cloves, minced
    • 2 tablespoons olive oil
    • 1 tablespoon Italian seasoning (or dried herbs of choice; thyme, rosemary, parsley, oregano, basil, etc.)
    • 1 teaspoon salt + pepper
    • 1 – 2 teaspoons red pepper flakes
    • 1 cup green or brown lentils
    • 1 (14.5oz) can diced tomatoes
    • 4 cups vegetable broth
    • 2 cups water
    • 1 teaspoon miso paste (optional)*
    • 1/3 cup red quinoa (or variety of choice), uncooked
    • 4 – 5 cups fresh spinach
    • 1/4 cup nutritional yeast (optional)
    • Olive oil, fresh herbs and grated cashews* to garnish

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 7
    • Amount Per Serving
    • Calories: 263 % Daily Value *
    • Total Fat: 5 g 7.08%
    • Saturated Fat: 1 g 2.55%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 665 mg 27.71%
    • Calcium: 60 mg 6.03%
    • Potassium: 901 mg 25.74%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.56%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 50 g %
    • Dietary Fiber: 7 g 28.54%
    • Sugar: 4 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 40.43%
    • Vitamin C 35.85%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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