Lentil Quinoa Stew

The length of time will vary depending on what size of green lentils you use. I choose the larger organic green ones for a more solid texture. The recipe is usually ready in 4 1/2 hours. If you use the smaller green lentils, they cook quicker and have a softer texture.

2 3/4 cups (675 mL) organic green lentils
1/4 cup (60 mL) whole grain quinoa
4 cups (1 L) organic sodium-reduced vegetable or chicken broth
1 - 28 oz (796 mL) can diced tomatoes
2 cups (500 mL) carrots, diced
1 cup (250 mL) celery, diced
1 medium onion, diced
3 cloves garlic, minced
2 tsp (10 mL) cracked pepper

Rinse lentils and quinoa under cool running water. Drain and place in slow cooker. Add broth, tomatoes, carrots, celery, onion, garlic, and cracked pepper. Stir well. Cover with lid and cook on low for 8 to 10 hours or on high for 4 to 5 hours. Cook until lentils are tender.

Serves 8.

Serving Suggestion

This stew goes great with seasonal coleslaw made with cabbage, carrots, and onion.

Each 1 cup (250 mL) serving made with 25 percent less sodium chicken broth contains: 272 calories; 16 g protein; 1.5 g total fat (0 g sat. fat, 0 g trans fat); 47 g carbohydrates; 18.6 g fibre; 773 mg sodium

source: "Slow Cooker Days", alive #315, January 2009