Lentil Quinoa Bowl With Kale

By
Marian Blazes
Marian Blazes
Marian Blazes is a freelance writer and recipe developer with a passion for South American food. She wrote a cookbook focusing on the cuisine of Brazil.
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Updated on 02/4/20
Lentil Quinoa Bowl With Kale
Marian Blazes
Prep: 15 mins
Cook: 28 mins
Total: 43 mins
Servings: 4 servings
Nutrition Facts (per serving)
484 Calories
11g Fat
78g Carbs
27g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 484
% Daily Value*
Total Fat 11g 13%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 1501mg 65%
Total Carbohydrate 78g 28%
Dietary Fiber 14g 51%
Protein 27g
Calcium 193mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Top this nutritious bowl of cooked grains with slices of roast lemon chicken or with a soy sauce hard boiled egg for extra protein, and serve it with a spoonful or two of sofrito (homemade or store bought).

The grains are cooked in a smoky miso broth that is seasoned with tomatoes and spices. Fresh green kale is added at the end, along with a squirt of lime for brightness. Add extra red chile paste if you like things spicy.

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion (finely chopped)
  • 2 cloves garlic (minced)
  • 1 tomato (finely chopped)
  • 6 to 8 sun-dried tomatoes (finely chopped)
  • 1/4 cup miso
  • 2 tablespoons red chile pepper paste (such as aji panca paste, or to taste)
  • 1 tablespoon tomato paste
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoons soy sauce
  • 1/2 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 cup green lentils
  • 4 cups vegetable stock
  • 1/2 cup red quinoa
  • 8 large kale leaves (stemmed and cut into thin ribbons)
  • Juice of 1/2 lime
  • Salt and pepper to taste
  • Optional, for serving: sofrito, hard-boiled eggs (thinly sliced roasted chicken)

Steps to Make It

  1. Place the olive oil in a large saucepan with the onion and the garlic. Cook over medium-low heat, stirring often until the onion is softened and fragrant.

  2. Add the chopped tomato and the sun-dried tomatoes and cook until most of the liquid from the tomato is gone. 

  3. Add the miso, the chile pepper paste, the tomato paste, the Worcestershire sauce, the soy sauce, the cumin, and the smoked paprika. Cook, stirring, for 1 to 2 minutes. Stir in the green lentils. 

  4. Add the vegetable broth to the pan and bring to a simmer. Lower the heat and cover the pot. Let lentils simmer for about 30 minutes, stirring occasionally. Add the quinoa and continue to cook, covered, for 20 minutes longer. Add more vegetable broth if needed. 

  5. Add the kale and cook for 1 minute. Remove from heat and stir in the lime juice. Season with salt and pepper to taste. 

  6. Portion into bowls and top with sliced roasted chicken or a soft boiled egg, and a couple of tablespoons of sofrito.

Raw Egg Warning

Consuming raw and lightly-cooked eggs poses a risk of food-borne illness.