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One-Pot Lentil Quinoa with Asparagus and Peas

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One-Pot Lentil Quinoa with Asparagus and Peas | This One-Pot Lentil Quinoa 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! vegan, gluten-free, dairy-free, quinoa recipe

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! 

lentil quinoa

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.

lentil quinoa

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

 

 

 

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!

 

lentil quinoa

I hope you enjoy my Lentil Quinoa. If you get a chance to try it out, please rate the recipe and leave me a comment below – I’d love to hear your thoughts. Share your pictures on Instagram too and tag @v.nutrition and #vnutrition so I won’t miss it!

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! Click To Tweet
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Lentil Quinoa with Asparagus and Peas

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! 

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 5
Calories 466 kcal
Author Mary Ellen

Ingredients

Toppings

Instructions

  1. 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.

  2. 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.

  3. 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.

  4. Add in nutritional yeast, lemon, Dijon, parsley, and tamari and stir.

  5. 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.

  6. Enjoy!
Nutrition Facts
Lentil Quinoa with Asparagus and Peas
Amount Per Serving
Calories 466 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Total Carbohydrates 50g 17%
Dietary Fiber 9g 36%
Protein 19g 38%
* Percent Daily Values are based on a 2000 calorie diet.

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Mary Ellen

Mary Ellen Valverde MS CNS LDN received her Master’s degree in Human Nutrition from the University of Bridgeport. As a Certified Nutrition Specialist, Mary Ellen helps fight chronic disease through a plant-based diet and uses a functional approach to nutrition and wellness to help uncover the root cause of imbalances that may be impacting health.  

One-Pot Lentil Quinoa with Asparagus and Peas | This One-Pot Lentil Quinoa 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! vegan, gluten-free, dairy-free, quinoa recipe #lentilrecipe #onepotmeal
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Reader Interactions

Comments

  6. Yum, this looks wonderful and I love that we have most of it on hand too. I am a fan of one pot meals, especially with lentils and quinoa, thanks! True on spring weather here too, little glimpses of warmer days, then chilly rain the next.

    Reply

  7. I totally know what you mean about being all set for spring, but then the weather doesn’t always agree with the calendar. We’ve been known to get snow in April & May on occasion, and it’s always a big bummer! This dish looks super cozy and a great way to enjoy some of the seasonal spring produce while also being cognizant of the chilly temperatures. A perfect compromise!

    Reply

  8. Oh I’m totally loving this one pot meal! Spring is in the air!!
    I have actually never tried cooking quinoa in milk, so I’m glad you tested it out before I try haha 😉
    I’m so excited to try this out – especially with your homemade parm. YUM

    Reply

      • Made this tonight! I realized as I started making it that I’d have to modify it a bit (rice instead of quinoa, no biggie, but mushrooms instead of lentils haha). It was SO GOOD!!! And pretty quick to make actually. I think it will make it into our regular rotation. Yum. Love the lemon of course 😉

        Reply

  9. These flavors are perfect for spring! (And I’m happy to say we’ve finally got peas back on our safe list after another round of allergy testing for Jonathan!). Yum!

    Reply

  11. This sounds awesome! I love quinoa because there’s so much you can do with it! And I hear ya on the weather- down here spring can’t make up its mind. One day we are wearing tanks and the next day I have to pull out my heavy coat, it’s insane!

    Reply

  13. On first glance I thought it was a rice pilau and then realised its quinoa. I have to experiment more with quinoa as used it mostly to bulk up my veggie burgers. This really looks good and my husband would love it too as it has asparagus in it.

    Reply

    • Yes, it does look like a rice pilaf. I’m obsessed with quinoa so I used it in a lot of my cooking but have not yet tried it in veggie burgers yet. I’ll check yours out!

      Reply

  14. This looks wonderful, Mary Ellen – I’ve honestly never thought of using coconut milk with quinoa before – such a great idea. What a fab springtime dish, especially with the sparrow grass! x

    Reply

  15. I just made this and it tastes great, but it’s much looser than the one in your photo – think risotto. I didn’t add extra liquid, so I wonder if maybe my can of coconut milk was larger than yours (400 ml)? Also can you confirm if you use nutritional yeast flakes or powder – I have both; I used the flakes as I thought they’d give a subtler flavour and I could add more…

    Reply

    • Hi Sally! I’m really glad you liked the taste. My coconut milk is 400ml too. I’ve made this numerous times and each time I had to add or subtract a little veggie broth depending on how the lentils and quinoa cooked that day. I’ll make a note to cook down the liquid more especially if someone wants it as thick as the pictures. Thanks so much for bringing that to my attention.

      I have only ever used nutritional yeast flakes, I’ve actually never seen it in a powder form but I’ll be sure to note that in the recipe as well. I’ll add extra nutritional yeast to some recipes after I’m finished because I love the flavor so much… but I try to keep it limited in recipes so I don’t overwhelm people with it. 🙂

      Reply

  16. I got the link to this recipe from tinned tomatoes’ blog. I was so excited to see a recipe featuring pears and got really grumpy when I didn’t see pears in the ingredients list; I should have stopped to read the recipe name properly. I love the look of this recipe even if it doesn’t have pears in it – it’s full of good things and is going onto my to do list for this weekend! Thanks for sharing.

    Reply

    • Hi Marina! Thanks for coming over from Tinned Tomatoes. I do the same thing with misreading things I actually do it more than I care do admit! I hope you like the recipe even though there are no pears. 🙂

      Reply

  18. I am new to vegan cooking and am always looking for new recipes. I made this and was so happy I did! Delicious and creamy. Tonight will be my second time making it in two weeks. Thanks for the great recipe!

    Reply

    • Cindy, thank you so much! I always hope that people will like the recipes I create and it’s so nice to hear when it actually happens. I really appreciate you letting me know, you made my day! 🙂

      Reply

  20. 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!

    Reply

  21. 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!

    Reply

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