Meatless Monday: Quinoa with Lentils and Roasted Vegetables

This high fiber, high protein 100% plant-based meal is rich in potassium, iron and phytonutrients like beta-carotene and allium.

Ingredients

  • 1 sweet potato
  • ½ butternut squash
  • 2 onions
  • 4 cloves garlic
  • 1 medium acorn squash
  • 4 leeks
  • 2 shallots
  • 1 cup (170 g) quinoa
  • 1 cup (200 g)  lentils
  • 2 tbsp sunflower seeds
  • Himalayan sea salt to taste (~1/4 tsp)
  • Fresh ground black pepper to taste (~1/4 tsp)
  • ½ tsp dried thyme
  • ½ tsp dried basil
  • ¼ tsp ground turmeric
  • ¼ tsp ground cumin
  • 1 tbsp olive oil
  • 1 tbsp coconut oi

Directions

  1. Preheat oven to 425 degrees.
  2. Line baking sheet with parchment paper.
  3. Wash sweet potato (peel, optional).  Cut into chunks.
  4. Wash and peel butternut squash.  Cut into chunks.
  5. Peel onion and cut into thick slices.
  6. Keep skin on garlic cloves.
  7. Place the onion, sweet potato, butternut squash and garlic cloves onto parchment paper lined baking sheet.
  8. Drizzle with olive oil and season with spices.
  9. Bake for 40-50 minutes until soft.
  10. Wash acorn squash and cut in half. Remove seeds.
  11. Add ½ inch of water to a baking dish and place acorn squash flesh side down into dish.
  12. Add baking dish to oven with the sheet of roasted vegetables.  Bake for 40-50 minutes until you can easily scoop flesh out of skin with a spoon.
  13. While the vegetables are baking, cook quinoa (1 cup quinoa with 2 cups water) on stovetop or in rice cooker.
  14. Cook lentils on stovetop by first rinsing them well in a colander then adding to a large pot.  Add 2 cups water and bring to a boil.  Reduce heat to low and simmer, covered, for about 15-20 minutes until tender.
  15. Sauté leeks, 1 onion and 1 clove garlic in coconut oil.
  16. Once everything has finished cooking, add quinoa to center of plate.
  17. In a bowl, mix acorn squash (scooped out of skin) with sautéed vegetables (leeks, onion, garlic) and sunflower seeds.
  18. Place quinoa in center of plate, scoop squash-leek mixture on top.  Place roasted vegetables around the perimeter of the plate in a circle.

Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 70 minutes

Servings: 6

Substitutions

  • Acorn and Butternut Squash – any type of winter squash (like delicata, Hubbard, etc…)
  • Leeks – scallions, chives
  • Quinoa – brown rice
  • Lentils – white beans, chick peas
  • Sunflower seeds – chopped walnuts, pecans or almonds

Calories: 430

Fat: 8g

Trans Fat: 3g

Cholesterol: 0mg

Sodium: 45mg

Carbohydrates: 75g

Fiber: 17g

Sugars: 8g

Protein: 17g