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
****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator🌱
Easy and nourishing vegan recipes for your everyday cooking using everyday ingredients, for an easy transition to a Plant Based diet. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!
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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! 😊

[@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

[@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 🤦‍♀️🤦‍♀️🤦‍♀️

[@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 ❤️

[@oliviathatcher1459]

Beautifully filmed. Lovely peaceful music.

[@MargaretJEllis]

Too long for me

[@jayzeem14]

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

[@margarethenderson3129]

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

[@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 :)

[@j4d7s8]

Same here! ❤

[@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 😊

[@anniegery2488]

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 ❤️

[@AmeliaWhite-x9y]

How beautiful! And most importantly, no empty chatter. Bravo, master!

[@FoodImpromptu]

Glad you enjoyed the video! 😊

[@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.

[@LaurelHood-w4j]

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

[@robm1374]

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

[@FoodImpromptu]

Thank you! 😊

[@celestina001ful]

Thank you for all details and explanations in your recipes !❤

[@bree8150]

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

[@Godskeiki]

"toking up"? As in Tik Tok?

[@bree8150]

@@Godskeiki not exactly. More like 💨🌱

[@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 😊

[@RubyCook-e8d]

So quick and efficient 😊 neat and accessible! No unnecessary words or movements.

[@marianimer8440]

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 😊

[@purnimaarajesh3175]

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

[@barbaralindberg5814]

I made this last night and it is delicious! Today I will get to have more and even put some in the freezer for when I go camping. Simple and filling, I must say. The blending of the ingredients melted in my mouth. Yummy! Thank you for very much!

[@FoodImpromptu]

So awesome to hear that! Glad you liked it ❤️

[@aminapacania2824]

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! 😊

[@LucyAdams-k3p]

This is the best recipe, I've tried several others, but now I only make it according to your recipe.

[@FoodImpromptu]

Thanks! So glad you’re enjoying this recipe 😊

[@Becca_Wills.]

i made this for dinner yesterday and it was so yummy. thank you.

[@FoodImpromptu]

I'm so glad you enjoyed it! 😊

[@TipChaeng]

Thank you very much for recipe. I made it, it is so delicious and healthy as everyone said. I will go through other recipes.

[@FoodImpromptu]

Thanks! So glad you liked it 😊

[@jeanneratterman]

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

[@FoodImpromptu]

Thank you! 😊

[@EconolodgQMB]

Thank you so much its very healthy recipe I will try tonight

[@audreyhestick4433]

I tried it and it's very delicious,thanks for sharing 👍

[@FoodImpromptu]

Thanks! So glad you like it 😊

[@lucasvarley9764]

Thanks for sharing with us your healthy and yummy recipes and for providing us information! Question... have you ever used Next Level Diet? I got a custom high-protein meal plan from them and it's really working!

[@marywright5865]

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

[@FoodImpromptu]

So awesome to hear that! Glad you liked it 😊

[@vc7137]

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

[@FoodImpromptu]

Thank you!

[@SopheAb-z9i]

Quinoa is my favorite,and my family go to food. Which I made in different methods. Thanks God blessings upon you.

[@Michelleamicheal]

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

[@carolynstewart8465]

Beautifully presented recipe! Thank you❤

[@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! 😊

[@jennifermitchell9282]

Looks so good and this video was so relaxing and enjoyable!

[@FoodImpromptu]

Thank you! 😊

[@rosi9664]

Thank you so much! I tried it and it turned out chefs kiss 👩🏻‍🍳

[@FoodImpromptu]

So glad to hear that! Thanks 😊

[@VickyBray]

I was looking for a recipe to use lentils with. Being single I like it to cook a big pot of food. Then I freeze individual servings so I have meals when I want and I don’t have to start from scratch! And the bonus on this is the lentils with the quinoa! I haven’t tried it yet, but it looks delicious! I enjoyed your video. It was simple and to the point which I like. I especially like a quiet music in the background. I find videos where the music is blaring and I immediately go to another channel! So I appreciate that! All in all excellent video with a really good looking bowl of food at the end! I have everything to make that today! Definitely will be checking out some of your other recipes!

[@TambrieM]

Just made it and its delicious! Thank you :)

[@FoodImpromptu]

So glad you enjoyed this recipe! 😊

[@IndranieRoopchand]

Watching from Trinidad like will definitely make. Thanks for the recipe.

[@FoodImpromptu]

Great to hear, I hope you like it!

[@barbaracarter8384]

I will be making this tonight for dinner. Looking forward to tasting this evening. Watching from California. Thank you💐

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

[@barbaracarter8384]

It is delicious, husband son and I really enjoy your recipes. Your making me a star ⭐️ in my husbands eyes. 😃

[@barbaracarter8384]

@@FoodImpromptu Delicious , so many flavors and healthy proteins. You are making me a star 🌟 in my husbands eyes. 😃

[@FoodImpromptu]

@@barbaracarter8384 So awesome to hear that! Glad you liked this recipe 😊

[@NorahAlchian]

OMgush!!! I had to cook this dish! Looks delicious !!!😋 thank you so much for sharing, this is the kind of food I love!!

[@FoodImpromptu]

You’re most welcome! Glad you liked this recipe 😊

[@Hummingbird777]

Definitely going to try this. Looking for more vegan meals. Thank you.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@mariateresapino3015]

Muchas gracias por compartir tus recetas, he hecho muchas y a mi y a mi familia nos han encantado!!! Te veo desde Xalapa Veracruz, México!!

[@FoodImpromptu]

Thank you! 😊

[@susanpacheco8582]

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

[@FoodImpromptu]

Thank you! 😊

[@dianamarie1652]

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

[@allisonfraser6124]

Looks so simple and easy to prepare. Thnx for sharing

[@FoodImpromptu]

Glad you like this recipe! 😊

[@kikim2592]

Looks amazing! I will Make this today but I will probably use a little bit of pesto instead of the parsley and I’ll add artichoke hearts

[@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 😊

[@kimskitchen123]

Looks delicious. I might try this recipe. I will water sauté and omit the oil.

[@roupayatrik2444]

Made it this morning 4 my daughter s lunch box . So yummy . Thx.

[@FoodImpromptu]

So great to hear that! Glad you liked it 😊

[@fatimamanougui5629]

Ça à l'air très bon 😋 merci pour le partage je vais l’essayer sûrement 👍👍❤️😋😋🇲🇦🇩🇪

[@FoodImpromptu]

Thank you! Would love to hear how it goes 😊

[@dominiquestowe9707]

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

[@jacquelinejohnson644]

This looks like a delicious recipe. I can't wait to try it.

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@89lovelife06]

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

[@FoodImpromptu]

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

[@Tridhos]

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

[@kellirapoza487]

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!

[@atharchaudhry5725]

Best ❤ way to cook Quinoa and Lentils 👍

[@FoodImpromptu]

Thank you!

[@샤크걸]

Hello I tried your recipe and it came out so good I really enjoyed it Thank you. I will try other

[@FoodImpromptu]

So great to hear that! Glad you like it 😊

[@VanessaEllyanne]

Your reciepes makes me calm and i love your receipes. ❤

[@FoodImpromptu]

Thank you!

[@sac1303]

Looks absolutely delicious.

[@Nia-1a]

Just stumble upon your channel and loved what I am seeing, definitely going to try these rice recipe and go through other recipe. Thank you so much and stay safe. 🙏🙏

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@deanmorgan7965]

Thank you so much going to try it..

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@josevangrinsven7731]

complimenten voor het mooie filmpje!! En een heerlijk recept! dank vanuit Nederland...

[@FoodImpromptu]

Thank you! 😊

[@glynnellis6519]

Hello Ms Impromptu. Ate this last night and for lunch today. Thank you…

[@FoodImpromptu]

You’re most welcome! 😊

[@ianmountcastle6997]

😃Just what I have been looking for to cook at home ! Thank you so much 🙋

[@FoodImpromptu]

You’re most welcome! Would love to what how it goes 😊

[@MagsNeu]

It looks delicious. For me, I would not add the mint. Because I don’t like mint. But I love all of your recipes. Thank you for your channel.

[@FoodImpromptu]

Thanks! So glad you like the recipes 😊

[@cristinapavesi4729]

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

[@FoodImpromptu]

So great to hear that! Thanks 😊

[@ViejitaLinda]

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

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@greta3315]

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

[@FoodImpromptu]

You’re most welcome! 😊

[@danniefrenchpea63]

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 :)

[@fredasidaravicius232]

This looks absolutely scrummy. So I just subscribed.

[@aleydalauria5094]

Just tuned in your channel and loved it,because no need to talk quiet and peacefully,like the Japanese channels I watch

[@RanjaniChandrasekharan]

Wonderful healthy recipe with quinoa & lentils

[@markluke8447]

Wow beautiful creation of both the video and the dish. This dish is a must try for me, it looks delicious. Thank you for sharing.

[@FoodImpromptu]

Thank you! Would love to hear how it goes 😊

[@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 ❤️

[@fcsolis]

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

[@reneem.fountain7250]

Going to try this today! Thank you! I'm sure it will be delicious! Any ideas of what you might serve this with? A simple green salad?

[@FoodImpromptu]

Thanks! I like to pair it with a green salad and a plant-based yogurt sauce (tzatziki style). Would love to hear how it goes :)

[@suestanton5095]

Can't wait to try these recipes. Could you please tell me what size pot you used to cook the lentils and what brand it is or where I could get one?

[@MarianneSchroeder1947]

Delicious!😋 Merci beaucoup pour la recette. 🙏

[@dadomadadoma443]

Delicious,yummy,Thank you. Will try

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@carolinaluiggia]

Soaking my lentils right now for tomorrow…marvelous thank you!

[@FoodImpromptu]

Thank you! 😊

[@girlfromgermany]

Great! Now I know what I'll cook next! 😊

[@FoodImpromptu]

Thanks! Let me know how it goes :)

[@girlfromgermany]

@@FoodImpromptu Next time I'll have to adjust the recipe to my own stove, because it actually got a bit mushy. But it tastes really delicious and I'll definitely cook it again!

[@FoodImpromptu]

@@girlfromgermany Thanks for trying this recipe. 😊 You could either reduce the quantity of the broth or the cooking time.

[@costaskalioras4257]

I made this today,so good.Thank you.delicious

[@FoodImpromptu]

Thank you! So glad you liked this recipe 😊

[@thelmapeter806]

It look very delicious, I will try, I am watching from Toronto, Canada

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@deepti3]

I was mesmerized by the way videos is made❤

[@FoodImpromptu]

Thank you! 😊

[@SrinivasanR-nd1uy]

Nutritious recipe and we'll executed God bless you

[@FoodImpromptu]

Thank you! 😊

[@goldenera7090]

delicious looking recipe and soothing music too

[@otterwench]

That looks amazing. I can't have tomato so will sub with balsamic vinegar and a few pinches of ground dried mushrooms.

[@JamesHernandez-s9x]

I'm inspired.

[@basicvegan]

I didn’t have parsley or plain paprika, but as I couldn’t wait, I used coriander and smoked paprika (sorry 🙃). Despite the impatient subs, it was absolutely delicious! We’re having the rest cold another day. Yum. Thanks for sharing such a lovely recipe

[@NonnaTroth]

Looks delicious and healthy salad ❤ I will make it. Thank you 😊❤

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@planinkadudar2910]

I,ve enjoyed when I looked your extra recepis.I will prepear tomorrow. ❤❤🎉🎉 From Luxembourg

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)

[@nuthainguyen7770]

Looks yummy ❤. Thanks you

[@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 😂

[@meletasimms6896]

ikr

[@milengstv775]

Looks yummy thanks for sharing. I will try that someday. Greetings from Philippines

[@rohinisingh6856]

Loved 🥰 this video will try recipe

[@luvvcnn]

You are a GREAT food artist! Excellently done! SPECIAL, heartfelt thanks for plant based food. 💕NO animal killing!🙏

[@FoodImpromptu]

Thank you! It means a lot 😊

[@teri8991]

It looks like a delicious meal. I will make it. ❤

[@FoodImpromptu]

Thanks! Would love to hear how it goes 😊

[@davidsthoughts60]

Looks great! Saved the recipe, will be trying it soon.

[@FoodImpromptu]

Thanks! Would love to hear how it goes :)