One-Pot Lentil Quinoa with Asparagus and Peas

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

Author: Mary Ellen Valverde | VNutrition

This Lentil Quinoa with Asparagus and Peas is a tasty whole-foods dish using spring produce. It’s a one-pot meal so there’s not much cleanup – it’s a win-win! 

5 from 6 votes

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Prep Time 5 mins

Cook Time 45 mins

Total Time 50 mins

Course Main Course

Cuisine American

Servings 5

Calories 466 kcal

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Ingredients

  

1x2x3x

• ▢ 2 Tablespoons 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 + ¼+ cups vegetable broth
• ▢ ¾ cup quinoa, rinsed
• ▢ 1 can coconut milk
• ▢ 2 Tablespoons nutritional yeast
• ▢ Juice of half a lemon
• ▢ 1 teaspoon Dijon mustard
• ▢ 1 teaspoon dried parsley
• ▢ 1 Tablespoon 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

• ▢ vegan parmesan

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 ¼-1/2 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

Calories: 466kcalCarbohydrates: 50gProtein: 19gFat: 22gFiber: 9g

PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.

Tried this recipe?Leave a comment and ⭐ rating below or tag @v.nutrition on Instagram with the hashtag #vnutritionandwellness

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Mary Ellen Valverde | VNutrition

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 gluten-free 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.