Quinoa is one of those grains that some people grow to appreciate over time — I certainly did. With its slightly nutty flavour and light, fluffy texture, quinoa is a nutrient-dense option rich in fiber and plant-based protein.

When paired with lentil, this dish becomes even more satisfying and nutritionally balanced. Lentils add additional protein, fiber, and heartiness, making this combination especially ideal for vegetarians or anyone seeking wholesome, plant-based meals.

This quinoa and lentils recipe is simple, filling, and one I return to often — a true go-to when I want something nourishing, comforting, and easy to prepare. Try it nuh!

INGREDIENTS

• 2 cups quinoa
• 1 cup lentils (I used red lentils).
• 1 cup mixed vegetables
• 4/5 cloves of garlic
• 1 small or medium-sized onion
• 1 stalk of scallion.
• 2 Tbsp tomato sauce.
• Powdered seasonings for an additional boost:
  • Onion powder
  • Paprika powder
  • Salt
  • Black pepper

INSTRUCTIONS

• Soak lentils for at least 8 hours or overnight.
• Rinse lentils, add fresh water and cook until tender.
• Throw off water, add a little oil and lemon juice and set aside.
• To a pot with oil:
  • Add minced onion.
  • Add minced garlic.
  • Add finely chopped scallion/green onion.
  • Stir for a little while.
  • Add mixed vegetables and continue stirring.
  • Add tomato sauce.
  • Add quinoa after rinsing, and without water.
  • Continue to stir, ensuring that all the ingredients are blended.
  • Add water, enough to cover the mixture.
  • Turn down the heat and let it cook for about 15-20 minutes/ more.
  • Checking periodically to ensure that the quinoa is cooked.
  • After the quinoa mixture is cooked, add the lentils and blend everything.
  • Serve and enjoy with your preferred kind of meat, or eat alone.

Notes:

This is really a simple and delicious dish to prepare.  Just ensure you have all your seasonings and spices on hand and are ready to enjoy quinoa with lentils.  I used a frozen packet of mixed vegetables that had carrots, green peas, string beans and corn.

A tip: cooking quinoa can be a bit challenging at times, as you may add sufficient water at times, but the grains may still taste uncooked. So, do not become frustrated, just add a bit more water if needed, cover it with foil, cover the pot and let it continue to cook on low heat.  Remember to check periodically when cooking.

Here are some dishes you can add to your quinoa and lentils:

• Garlic stir-fried string beans with chicken!

• Jamaican Brown Stew Chicken!

  
  

Ingredient Spotlight!

~ Quinoa~

Quinoa is a whole grain that belongs to the amaranth family. Its edible seeds are rich in protein, fiber, B vitamins and minerals. Unlike other plant proteins, the protein in quinoa is regarded as complete, meaning it provides all the nine (9) essential proteins that our body cannot make on its own.

Quinoa may reportedly help manage cholesterol levels as well as blood sugar due to its high fiber content and other nutrients. It is also reportedly great for heart health.

To good health!