QUINOA and LENTILS Recipe | HIGH PROTEIN Vegetarian and Vegan Meal Ideas

👉 Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
💬 Let me know if you enjoyed my vegan quinoa and lentil recipe
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
👉 To cook the green lentils:
1/2 Cup / 100g GREEN Lentils (Washed/Soaked for 8 to 10 hours or overnight)
1 Teaspoon Salt (I have added pink Himalayan salt)
2 Cups / 475ml Water
👉 To Marinate the cooked green lentils:
1+1/2 Tablespoon Lemon juice OR TO TASTE
1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)
👉 To cook Quinoa:
1 Cup / 190g Quinoa (Washed/Soaked for 30 minutes)
2 to 3 Tablespoon Olive Oil
1 Cup / 135g Onion
1+1/2 Cup / 200g Carrots (2 medium size carrots)
1 Tablespoon Garlic - finely chopped
3 Tablespoon Tomato paste OR TO TASTE
1+1/2 Teaspoon Paprika (NOT SMOKED)
1+1/2 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (optional)
Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt)
1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)
👉 To Garnish:
1/2 Cup / 65g Red Onion - chopped
1/2 Cup / 25g Parsley - chopped
1/4 Cup / 5g Mint OR TO TASTE - chopped
1/2 Teaspoon Ground Black Pepper or to taste
▶️ METHOD:
Wash & soak 1/2 cup of green lentils for 8 to 10 hours or overnight. Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and water. Cook over medium-high heat and bring to a vigorous boil. Once it starts to boil, reduce heat to medium-low and cook for about 4 minutes or until lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS. Right away strain the cooked lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once lentils have cooled, add lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.
✅ 👉Cooking time of the lentils depends on it's quality. One batch of lentils maybe drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.
Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes. ✅ 👉After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
To a heated WIDE PAN, add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it's slightly browned (about 5 to 6 minutes). ADDING SALT TO ONION/CARROTS RELEASES IT'S MOISTURE AND HELPS IT COOK FASTER, SO PLEASE DON'T SKIP IT. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
✅ 👉REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.
Add the tomato paste, paprika, ground cumin, cayenne pepper and fry on low heat for only 1 to 2 minutes (no longer than that), just to cook out the raw flavour of the tomato paste. Add the quinoa, salt, vegetable broth. Turn up the heat and bring to a VIGOROUS BOIL. Then reduce the heat to low and cook for about 15 to 20 minutes or until quinoa is cooked.
✅ 👉DO NOT LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME OF QUINOA ACCORDING TO THE HEAT OF YOUR STOVE. DO CHECK IN 15 MINUTES, if still not cooked then cook for longer. It took me 20 minutes on my stove.
Once the quinoa is cooked, uncover the lid and turn off stove. Add the cooked lentils, ground black pepper, red onions, parsley, mint & mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.
Serve hot with a side of green salad. Perfect for meal prep / meal planning as it stores well in the refrigerator for 3 to 4 days
▶️ IMPORTANT NOTES:
👉 Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give quinoa a clean taste
👉 Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED
👉 Cooking time of lentils depends on it's quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY
👉 DON'T LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME ACCORDING TO THE HEAT OF YOUR STOVE. CHECK IN 15 MINUTES, if its still not cooked, then cook for longer
****
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[@FoodImpromptu]

Hello Friends! There’s a detailed written recipe for you in the description box of this video. As always, I love to hear from you guys! Let me known if you try this recipe 😊

[@brumedeprintemps]

Hi! I wonder if it's possible to eat that meal cold...

[@fsh57]

l ,ve a problem with quinoa's smell .....but l like your 2 last recipes that made it. Thanks

[@wendyjohn8358]

Hello Good Afternoon from Nigeria😊 I’m a chef and I just finished trying the recipe although I was skeptical about the mentleaf and parsley mixture. But I tried it anyway. Honestly my boss couldn’t have enough of it. It was so delicious and thank you for helping my work easy and fun😊

[@matthew5-8]

May I please ask about the beautiful music playing behind the video? I absolutely love it 😊

[@FoodImpromptu]

@@wendyjohn8358 - So awesome to hear that! Thank you! 😊

[@pamellabinder6186]

This looks delicious and plan to try it! Thank you for not spending unnecessary minutes showing us how to cut all the vegetables! I find that so boring in these types of videos!

[@atmosphereandocean]

I loved your comment I am tired of videos with loud and unsuitable music to start with them showing us how to peel veg or how to fry onions 🤦‍♀️🤦‍♀️🤦‍♀️

[@albaluciafigueroa6117]

The best video about cooking I've watched in my life! so simple yet so beautiful and all very clearly explained. So peaceful too with that beautiful music. Thank you!

[@FoodImpromptu]

Thank you! So glad you enjoyed this video 😊

[@christinesexton939]

I made a version of this. Came out delish! I didn't soak the lentils, so I used a can of pinto beans. I also had fresh peas from my garden. I added mushrooms, celery & parsnips to the onions & carrots. When I shut the heat off I added a tablespoon of miso paste & the juice of half a lime. Was really good.

[@glendamitchell7163]

Going to try this

[@yolandemelotte5148]

I want to try this. Looks so appetizin

[@lesliemoore2644]

Sounds amazing 🤩

[@Amougsus69]

Healthy yummy recipe, recipe for veg broth please. What can be alternative for tomato paste..can we use fresh tomatoes?

[@StandingTALL4now]

No offense but how is that a version of this? Its not even remotely close

[@ginafriend1690]

Beautiful 😍 Thank you! If anyone is not reading in the Description box, please do. Your recipe is written out for you there, Plus important info extras. There is a great Amount of thorough Time and Effort put into these videos. Happy Mothers Day to all Mothers out there 🌹

[@FoodImpromptu]

Hi Gina, Hope you had a great day! Thank you as always for caring so much. It means a lot ❤️

[@PositionOfPower100]

You definitely held your composure when you dump that hot water from the lentils on your fingers. Them legumes would have been flying across the room if it were me 😂

[@VeganonaBudget]

Hey there! I just watched your Quinoa and Lentils recipe video and I am blown away! 😍 The combination of these powerhouses for a high-protein vegetarian/vegan meal is genius! Can't wait to give it a try and fuel my body without emptying my wallet. Thanks for the awesome ideas! Keep 'em coming! 🌱💚

[@linzertube]

I believe that I have everything to make this in my fridge and cupboards….which is awesome….thanks for another healthy, tasty recipe!

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Same here! ❤

[@Cynthiatalbert029]

I watched your video and my son cooked it tonight for my birthday! Thank you it was so good he said it was nasty at first then he actually took a small container home. I have been doing plant based and juicing for two weeks now. I wanted to start making meals and came across this meal. I am so glad I did. I will be going out of town tomorrow and now i have something that I can eat. I will most defiantly be trying more of your recipes.

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Clean hands … no talks in between cooking….mild music in BG…. Healthy food recipes which shows that is you look o fit and slim 😊

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Thank you for sharing your recipes, what I appreciate most is including the list of recipes, then the process , very much appreciated ❤

[@FoodImpromptu]

Thank you! 😊

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Very relaxing to watch the preparation of this great recipe. Aren't the hands the best kitchen tool? Thank you for keeping it simple!

[@RanjaniChandrasekharan]

Wonderful healthy recipe with quinoa & lentils

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Beautifully filmed. Lovely peaceful music.

[@MargaretJEllis]

Too long for me

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You can just never go wrong with these recipes. I share them

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Wow... thank you for sharing your recipe. This looks awesome 😎

[@rbj2292]

Can't wait to try it. Looks delicious.

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I made this again this morning before work. My coworkers requested it 😂. So delicious and healthy. Thank you for the recipe.

[@FoodImpromptu]

So awesome to hear that! Thank you 😊

[@jeanneratterman]

Excellent! Love the demonstration, the music, the recipes and tips under the title ‘more’. Thank you!

[@FoodImpromptu]

Thank you! 😊

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I love that your written recipes are so detailed . Even the warning regarding the quality of products and how to manage it. I' ve already tried your recipes , never been disappointed. I ' ll try this one, too

[@FoodImpromptu]

Thank you so much. I’m so happy to hear that ❤️

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I love toking up and then coming and watching these videos. 100% the vibe.

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"toking up"? As in Tik Tok?

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@@Roomfullofstrangers not exactly. More like 💨🌱

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Beautifully presented recipe! Thank you❤

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Your videos are always so calming and full of delicious meal ideas!

[@FoodImpromptu]

Thank you! 😊

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Looks absolutely delicious.

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What an excellent idea. Thank you for sharing!

[@user-qs3dj8ov8s]

Great recipe. I could have eaten the marinated lentils all by themselves. This one takes a little bit of planning because of the soaking but it is totally worth it. I had it cold for lunch the next day and it was just as good. Highly recommend if you are not a lentil fan because this recipe will likely change your mind.

[@FoodImpromptu]

Thank you! So glad you liked this recipe 😊

[@julhe8743]

Put hot water for the soaking it will be ready soon

[@user-xk8qe7rf8p]

Beautiful food. Thank you ❤

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Always a pleasure to watch your videos! The food looks delicious! 😋😋😋I love how your videos have such a peaceful atmosphere and it shows how much you love what you do both cooking and creating content.

[@FoodImpromptu]

Thank you! I am so glad you enjoyed this video 😊

[@v-sig2389]

Lentils + quinoa is the most solid food for bodybuilders 💪

[@D-nice1976]

thats a fact...... my body loves it

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How? It has protein in it?

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Looks easy, delicious and wholesome. I love your videos. Thank you for sharing ❤

[@FoodImpromptu]

Thank you! 😊

[@edithcabrera5086]

Great recipe!!!

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All I can say is......yum! This was delicious! Made it exactly as written.

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It looks amazing!

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Nicely done thank you❤

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Looks delicious, I can't wait to try this recipe out..thanks for sharing 😋

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Thank you for the recipe

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Perfect. Thanks

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Just found your channel and am very impressed with some of these recipes, thank you very much.

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Thank you😊

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Umm yummy 😋 i love it! ❤️ Thanks for sharing 👍

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Great Recipes, thanks ❤

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Thank you for this amazing recipe. I'll definitely cook it❤

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Yummmm as always

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Beautiful looking recipe, thank you so much for sharing 🙏☺️ I will be trying this out! Now off to look at some of your other videos. Thank you!

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

[@manavbatra7710]

The only word which comes to mind is awesome. Have not tried it yet , but over the years , going over thousands of recipes online , I am sure its gonna be good . Thanks for doing this for us vegetarians

[@FoodImpromptu]

Thank you! 😊

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Loved 🥰 this video will try recipe

[@fcsolis]

Yummy. That's a beautiful dish. I can eat that once a day everyday. Thank you.

[@MarianneSchroeder1947]

Delicious!😋 Merci beaucoup pour la recette. 🙏

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Beautiful, peaceful…good for the body and spirit Thank you chef

[@FoodImpromptu]

You’re most welcome! 😊

[@patriciabalcazar3361]

Thanks for the information

[@user-cl4ml3ni6y]

I'm inspired.

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Fantastic!!!!

[@wehrmeister]

I am new to vegan cooking, I had to subscribe after seeing just a couple of your recipes! As I'm also starting to work out, trying to build more muscle, I'm concerned about getting enough protein in my diet. Can't wait to try some of these recipes out, thank you for the thorough attention to your directions. Wished I had discovered vegan cooking earlier, wow, so much flavor in one dish.

[@dianamarie1652]

I have to make this. I love lentils! This is a veggie stir fry! Looks so good and easy! ❤

[@albertlugassy3610]

Great thanks for sharing

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delicious looking recipe and soothing music too

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Looks so delicious ❤

[@dominiquestowe9707]

Thanks for sharing,.I really wanted to see how to cook Quinoa,and lentils...

[@robm1374]

The most peaceful video I’ve seen in a while. Great job.

[@FoodImpromptu]

Thank you! 😊

[@missapippin9020]

Looks absolutely wonderful and delicious

[@FoodImpromptu]

Thank you! 😊

[@ViejitaLinda]

Gracias for sharing, I can’t wait to make this BRAVO 👏

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@SydneyKnight78]

Quinoa and lentils!!! A great protein dish. I will be making this soon. Thank you.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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I love this recipe!

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Good recipe ❤

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Just found your channel, this recipe looks fabulous!

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So healthy!!

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👋🇨🇦. Healthy, quick and yummy! Thank you for sharing 🤩🥰🙏🏻

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Thank you for the recipe. I have made 2 times already and love it.

[@FoodImpromptu]

So awesome to hear that! Glad you liked it 😊

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Delicious.

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Healthy recipe thanks 😢

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I'm very grateful thank you ❤

[@FoodImpromptu]

Thank you Julia! I appreciate you too 😊

[@cristinapavesi4729]

I've tried this recipe tonight: fantastic! Thank you for posting it

[@FoodImpromptu]

So great to hear that! Thanks 😊

[@lorrainedempsey3320]

Quinoa and lentils!!! A great protein dish. I will be making this soon. Thank you. 😃😃😃💕

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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its very nutritional recepe friend

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It looks delicious! I cannot wait to try it, thank you for sharing this recipe.

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

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Yumy Yumy thanks for sharing

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Great, as always. Love it!

[@FoodImpromptu]

Thank you! 😊

[@rosamanor14]

Yummmmm!!!

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Super recette merci beaucoup

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Yes, please looks so delicious. I will definitely add it to my recipes. Can’t wait to try it beautiful dish. Thank you.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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Thank you from Brasil.

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Wonderful!🕊

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Great recipe ❤

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Thank you for this awesome recipe. I will certainly make it.🎉

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Thanks! Would love to hear how it goes :)

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The best respie thanks

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[@FoodImpromptu]

Thank you!

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A patient recipe for sure! But, one I bet is so yummy and SO GOOD FOR YOU! Thank you for your knowledge, efforts and sharing! i am your new follower! Much appreciation!

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I love this recipe, and have used it several times now.

[@FoodImpromptu]

So great to hear that! Glad you liked this recipe 😊

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This looks absolutely scrummy. So I just subscribed.

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Beautiful food. You are outstanding!

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Wow the looks really good! 😍

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Look delicious!!

[@Cyrilmc222004]

Thank you so much I really really enjoyed watching you create this most delicious dish. I’m going to try this out too. Please stay safe and well too xxx Mags ❤❤❤❤

[@FoodImpromptu]

Thank you so much Mags! You too be safe ❤️

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That’s a lot of nutrition 👍

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I am not vegetarian but like to make vegetarian dishes twice a week. They are delicious and healthy as well!

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Delicious,yummy,Thank you. Will try

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

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BEAUTIFULLY produced. Calming and inspiring. First time here. I will subscribe!

[@FoodImpromptu]

Thank you!