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Lemony Lentil Stew – Recipe + Health Benefits

Posted by on Jan 23, 2014 in Recipes | No Comments


Are you in need of a filling, delicious soup to get you through these cold days of winter? This soup is for you.

This is one of my favourite soups of life. I’ve been making it for years and years with many variations. Today I’m going to share my most recent version of this recipe, where I’ve added quinoa to boost the protein content.

It provides a stick-to-your-ribs good feeling in this frigid weather.

Health Benefits

  • Lentils help to promote elimination of wastes and toxins. They’re full of fibre, which helps to balance blood sugar and keep you feeling fuller for longer.
  • The quinoa and lentils combine to make a complete vegetarian source of protein. Consider making this soup for dinner if you participate in Meatless Monday.
  • Coriander is being researched for its ability to lower blood cholesterol, and is a good source of dietary iron and calcium. Cumin, also a good source of iron, is being researched for its anti-inflammatory benefits.
  • The rest of the ingredients are like superfoods for winter: onions and garlic to help ward off viruses, plenty of fresh lemon juice for vitamin C.

Lemony Lentil Stew (with Quinoa and Kale)

1 onion, finely diced
1 carrot, sliced into coins
2 fat cloves garlic, diced
1 tbsp coconut oil
1 tbsp ground cumin
1 tsp ground coriander
1 cup red lentils, rinsed
½ cup quinoa, rinsed
1 lemon, zest and juice
6-8 cups of water
2-3 cups of kale, cut into ribbons, or same amount of baby spinach
1 tsp Celtic sea salt (and more to taste)
pepper to taste

Sauté the onion in the coconut oil over medium heat until translucent. Add the carrots, garlic, cumin and coriander and sauté until fragrant, around 1 minute. Add the rinsed lentils, quinoa, lemon zest and water. Turn the heat up. When the pot starts to boil, reduce heat. After around 20 minutes the lentils and quinoa will be soft. Add the kale or spinach, salt and pepper and lemon juice. Adjust seasoning and serve.

Wishing you warmth in this chilly weather. xo Andrea


Intro to Healthy Snacks
Sunday, January 26th from 10am to 1pm
Innate Wellness, 5 Quebec Ave., Toronto, ON

This is a 3-hour introductory workshop on making healthy snacks. From the feedback we’re getting, snacks are a big stumbling block! Watch me make five easy, healthy and delicious snacks. You will be able to taste each creation and will receive a copy of all recipes.

Call Innate at 416-760-9424 and reserve your spot!

Snack Workshop

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