This Lentil Quinoa with Asparagus and Peas is a gluten-free and tasty whole-foods dish using spring produce. It’s a one-pot meal so there’s not much clean up – it’s a win-win!
Hello, Spring!
When spring arrives I get so excited that the cold winter is over…but every year I’m reminded that just because it’s technically spring, the weather does not have to cooperate.
We’ll still have some chilly days ahead here in the northeast (whether I like it or not) so my Lentil Quinoa recipe today is both spring-ish and cozy.
I’ve been craving lots of comfort meals like my creamy Vegan Pumpkin Pasta and my Vegetable Bean Casserole because of the chilly weather we’ve been having on and off for the past few weeks. And while I’ve really been enjoying those recipes, I wanted to add some spring veggies into the mix to keep my meals more seasonal.
Spring veggies include onion, leeks, peas, asparagus, artichokes, spinach, and rhubarb to name a few.
Healthy Lentils
Lentils are one of my favorite beans. They’re easy to make and they’re actually easier to digest than other beans which could be beneficial to know for those who are having a little more digestive issues while adding beans to their diet. I actually take digestive enzymes with most of my cooked meals to aid in digestion.
Lentils and aren’t as big as other beans so I’ve always felt they are less “beany” if that makes any sense (which maybe it doesn’t, I’m a little weird). I bring this up because while sometimes people don’t like larger beans like white beans or kidney beans, lentils might be an option as a “starter” bean for anyone trying to add more beans to their diet.
Nutrition-wise, lentils a great source of:
- dietary fiber
- potassium
- vegan protein
- iron
- vitamin B6
- magnesium
- zinc
Lentil Quinoa with Asparagus and Peas
For this dish, I chose to use asparagus and peas. I thought the flavors and textures would go nicely with the beans and grains. To keep things cozy and a bit creamy, I cooked them with some coconut milk.
To season my Lentil Quinoa, I added in lemon juice (lemon always says spring/summer to me), Dijon mustard, and dried parsley. I think all the flavors come together well and I am excited to share the recipe with you.
Of course, I top it with some of my Parmesan Cheese Alternative too because I’m obsessed with that stuff.
This is a one-pot dish for those of you who don’t like to do too many dishes…so I guess that would be everyone!
If you make this One-Pot Lentil Quinoa recipe, let me know what you think by ★ star rating it and leaving a comment below.
Lentil Quinoa with Asparagus and Peas
Ingredients
- 2 TB extra virgin olive oil (or veg broth if you’re not using oil)
- ½ an onion, chopped
- 2 cloves of garlic, minced
- 1 cup of dry brown lentils
- 2.5 cups + 1/4+ cups vegetable broth
- ¾ cup quinoa, rinsed
- 1 can coconut milk
- 2 TB nutritional yeast
- Juice of half a lemon
- 1 tsp Dijon mustard
- 1 tsp dried parsley
- 1 TB tamari (sub soy sauce if not gf or coconut aminos if you do not do soy)
- 8-10 small spears of asparagus, chopped
- ½ cup frozen peas
Toppings
Instructions
- In a large saute pan (that has a lid) or pot, add olive oil, onion, and garlic and cook until onion translucent (about 3-5 min). If using veggie broth instead of oil, add enough broth to just cover the bottom of the pan and add more if/when needed.
- Add 2.5 cups of vegetable broth and lentils. Bring to a boil, cover and cook on medium-low heat for 15-20 minutes until lentils are tender. They don’t have to be fully cooked because they will continue to cook with the other ingredient but you want them mostly done.
- Add quinoa and coconut milk, cover, and cook for another 15-17 minutes. Make sure to check every so often stir, and if needed, add a bit more broth so nothing is sticking to the bottom of the pan/pot.
- Add in nutritional yeast, lemon, Dijon, parsley, and tamari and stir.
- Add asparagus and peas (and more vegetable broth if needed – I’ve put in anywhere from 1/4-1/2 a cup – don’t put too much at once, you don’t want too liquid) and cook uncovered for about 5-10 minutes (stirring frequently) until asparagus is tender and as much of the liquid has been evaporated for your liking.
- Enjoy!
Nutrition
Please Note: The nutritional information is a computer generated estimate so these numbers should be used only as a guide.
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Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen’s recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Katie says
I love this recipe it’s a go-to staple for me – thank you! Wondering if you think it could be made in a slow cooker (or at least steps 1-3) and if so do you have any advice for trying?
Mary Ellen says
Hi Katie! Thank you so much, I’m so glad you enjoy it!
I’ve never tried it in a slow cooker before so I’m a little hesitant to say exactly what to do because I don’t want to ruin it for you. Let me ask one of my friends that specializes in slow cookers and I’ll get back to you.
Tammy says
Hi,
Could you give me an idea of what i could use in place of the coconut milk.
Thank you
Mary Ellen says
Hi Tammy! The coconut milk makes it extra creamy but you could probably sub in any other dairy-free milk. The heavier the milk, the creamier it will be. I might recommend cashew or something like that rather than rice or almond which are thinner
Jacqueline M Gleason says
This dish is so yummy and easy.
Mary Ellen says
Thanks so much, Jacqueline! I’m so happy you enjoyed it! 🙂
Jacqueline M Gleason says
I made
Paul says
Thanks Mary; this was yummy! I also added some other things that really brought flavor in the lentils like coriander, turmeric, and ginger powders; and I added carrots with the asparagus. This was an amazing dish to play with! It was so hearty!
Mary Ellen says
I’m so glad you enjoyed it Paul! What a great way to customize the dish to your liking. 🙂
Thank you so much for letting me know!
Beth says
Oh my goodness….this is crazy delicious! I almost never follow recipes, and I can’t remember a time that I followed a recipe and turned around and made it again! I will certainly be delving into the rest of your recipes. Thanks for an EASY and delicious vegan meal!
Mary Ellen says
Beth, I’m so glad you enjoyed it twice! That is so great to hear! Thank you for letting me know!
Kristin says
Delish! I didn’t have asparagus so I used broccoli instead. Yummy. I will make this again.
Mary Ellen says
So happy you enjoyed Kristin! Thank you for your kind words. 🙂