Combining legumes with pseudocereals like quinoa is one of the smartest decisions you can make in the kitchen. This combination not only adds a varied and delicious texture to the dish, but also ensures a complete protein with all the essential amino acids. It is a comforting dish, easy to digest, and perfect for recharging your energy on very active days.
Estimated time: 37 minutes.
Difficulty: ⭐⭐.
Servings: 4 people.
Number of people and some extra details:
This recipe is рассчитed for 4 people. When using brown lentils, we do not need any предварительное soaking, which greatly speeds up the process. Quinoa, for its part, adds a light touch that balances the heartiness of the lentils. By using Bonsalt , we get a traditional, strong flavor while also caring for the arterial health of the whole family.
Ingredients
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100g brown lentils.
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50g quinoa.
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100g pumpkin.
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50g potato.
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1 ripe tomato.
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2 tablespoons of Olive Oil.
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1 teaspoon of paprika from La Vera.
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½ teaspoon of turmeric.
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1 pinch of black pepper.
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Bonsalt (to taste).
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1.5 liters of water.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical data sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Proteins | 3.1g | Tissue maintenance |
| Healthy Fats | 25.2g | Energy and health (Aceite Castello) | |
| Carbohydrates | 11.6g | Slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 208.8mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Dietary Fiber | 2.6g | Digestive health |
| Calories | 280.4 kcal | Total energy per dish |
Professional Step-by-Step Preparation
1. Preparing the base sofrito:
We start by heating the 2 tablespoons of Olive Oil in a medium pot. Grate the ripe tomato and sauté it over medium heat for about 5 minutes until it loses its water. Add the paprika, turmeric, and black pepper, stirring quickly so the spices release their flavor without burning.
2. Cooking the legumes and vegetables:
Add the brown lentils (previously rinsed), the pumpkin, and the potato cut into small cubes to the pot. Cover with the water and bring to a boil. When it starts to boil, lower the heat and add Bonsalt to taste.
3. Adding the quinoa:
Halfway through cooking (around 15-20 minutes), add the quinoa, well rinsed under the tap. Let everything cook over low heat for another 15 to 20 minutes, until both the lentils and quinoa are tender and the broth has thickened slightly.
4. Resting and plating:
Once cooked, turn off the heat and let the stew rest, covered, for about 5 minutes. This allows the flavors to settle and gives it the perfect texture.
This dish is a nutritious and delicious option for any day of the week. Go ahead and make it for your friends and enjoy a meal full of health and flavor!
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