March 3, 2014
Quinoa and Lentils with Butternut Squash and Rapini
1 tablespoon olive oil or 1/4 cup (60ml) water
1 medium-size red onion, minced
3 garlic cloves, minced
3/4 cup (170g) dried brown or green lentils
4 cups (900ml) vegetable broth
1 small butternut squash, peeled, seeded, and diced (about 3 cups)
3/4 cup (170g) uncooked quinoa, rinsed and drained
1/2 teaspoon dried thyme
1/2 teaspoon red pepper flakes (optional)
Salt and freshly ground black pepper
8 ounces (225g) rapini (broccoli raab), thick stems removed, coarsely chopped
1/4 cup (60g) toasted walnut pieces
Heat the oil or water in a large pot over medium heat. Add the onion and garlic and cook for 5 minutes to soften. Stir in the lentils and broth, and bring the mixture to a boil. Reduce the heat to a simmer and continue cooking for 15 minutes.
Add the squash, quinoa, thyme, red pepper flakes (if using), and salt and pepper, to taste.
Cover and cook for 15 minutes longer.
Stir in the rapini, and cook on low heat until the ingredients are tender and the flavors are well-blended, about 15 minutes longer. Taste and adjust the seasonings, if needed. Sprinkle with the walnuts and serve hot.
Tip: If rapini is unavailable, substitute 8 ounces (225g) of your favorite green vegetable.
All figures are per serving (assumes 4 servings).
Fat: 10 g
Carbs: 65 g
Fiber: 15 g
Protein: 21 g
Sodium: 653 mg*
*If sodium is a concern, use low-sodium broth or substitute water for part of the broth.