A hearty and aromatic stew, packed with plant-based protein, iron, and folate. Sweet apricots and warm spices create a uniquely delicious and comforting meal perfect for supporting a healthy pregnancy.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 15 ml olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 cloves garlic, minced
- 150g red lentils, rinsed
- 100g quinoa
- 750ml low-sodium vegetable broth
- 200g canned diced tomatoes
- 50g dried apricots, chopped
- 100g fresh spinach
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp ground cinnamon
- 0.5 tsp turmeric
- Juice of 1/2 lemon
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.First, cook the 100g of quinoa according to package instructions. Set aside.
- 2.Heat 15ml of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and diced carrots and sauté for 5-7 minutes until softened.
- 3.Add the minced garlic, cumin, coriander, cinnamon, and turmeric. Cook for 1 minute more until the spices are fragrant.
- 4.Stir in the rinsed 150g of red lentils, 750ml of vegetable broth, and 200g of diced tomatoes. Bring the mixture to a boil.
- 5.Reduce the heat to a simmer, cover, and cook for 15 minutes, stirring occasionally.
- 6.Add the 50g of chopped dried apricots and continue to simmer for another 5-10 minutes, until the lentils are tender and the stew has thickened.
- 7.Remove the pot from the heat and stir in the 100g of fresh spinach until it wilts completely. Season with lemon juice, salt, and pepper to your taste.
- 8.Serve the stew hot over the bed of cooked quinoa.
Informações Nutricionais
Porque esta receita
This nutritious recipe is rich in folate from lentils and spinach, crucial for fetal development. It provides plant-based iron to support blood volume, plus high fiber for digestive health. Quinoa adds complete protein, making it a balanced and beneficial meal.
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