Quick quinoa, lentil and pea mix (Vegan, high protein and gluten-free)

This recipe is one of my favourite quinoa recipes and is very versatile. You can bulk it up, serve it with vegetables or a salad and eat it as a highly nutritious vegan meal, you could serve it as a lower calorie alternative to rice with a curry or you could have it cold as a snack.

I’ve chosen peas, lentils and quinoa for this recipe however you could vary it up by using other whole grains and beans such as:

  • Kidney beans
  • Chickpeas
  • Couscous
  • Brown/Wild Rice
  • You could add some vegetables such as carrot, broccoli or sweet peppers.
  • Or you could throw in some seeds such as chia, flax or pumpkin seeds.

Ingredients:

Serves 4 (as a side)

  • 60g uncooked quinoa
  • 100g lentils, prepared according to package intructions (you could use canned lentils to speed if you are short on time)
  • 200g frozen peas
  • 500ml vegetable stock
  • 1tsp dried basil
  • 1tsp dried oregano
  • Ground black pepper, to taste

Method:

  1. Boil the quinoa in the vegetable stock for 15 minutes adding water to stop the pan from going dry.
  2. If you have the time, leave the quinoa for 10-15 minutes to soak up the stock.
  3. Add the frozen peas, cooked lentils, basil, oregano and ground black pepper and add some more water if necessary. Simmer for 5 minutes before serving.

quinoapeasandlentils.JPG

Nutrition (as a side- 1/4 recipe):

  • Calories: 94
  • Fat: 0.7g (Saturated Fat: 0.1g)
  • Cholesterol: 0mg
  • Protein: 5.6g
  • Sodium: 56.9mg (this figure will vary based on what stock cube you use – if you use homemade stock you will have less salt)
  • Carbohydrate: 15.3g (of which 3g is sugar)
  • Fibre: 4.4g
  • Net carbs (carbohydrate – fibre): 11.8g
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3 thoughts on “Quick quinoa, lentil and pea mix (Vegan, high protein and gluten-free)

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