Pea and Lentil Quinoa
Bulked out by the combination of lentil and quinoa
They absorb all the flavours
To make a satisfying fare
(Made and tested 16 times)
3 Servings
Ingredients
- Oil (1 Tbsp)
- Onion (1 med)
- Garlic (2 largecloves)
- Stock (2 cups)
- Green Lentils (1 cup)
- Quinoa (3/4 cup)
- Coconut Milk (1/2 can)
- Asparagus (Pack 100g min)
- Nutritional Yeast (1 Tbsp)
- Mustard (1 Tsp)
- Lemon (1)
- Dried Parsley (1 Tsp)
- Soy Sauce (1 Tbsp)
- Frozen Peas (1/2 cup)
- Milk/Plant Milk (1 1/4 cups)
Method
| Heat 1 Tbsp of Oil in a large saucepan |
| Slice 1 med onion and add to the pan |
| Crush 2-4 cloves of garlic and add to the pan |
| Cook on low until onions are soft |
| Boil a kettle and make 2 cups/500ml of stock and add to the pan |
| Add 1 cup of green lentils heat up cover and simmer on low for 15 minutes |
| Add 3/4 cup of quinoa |
| Add 1/2 can of coconut milk |
| Heat back up and simmer on low for another 15 minutes |
| Add 1 Tbsp of nutritional yeast to the pan |
| Add 1 tsp of mustard to the pan |
| Add the juice of 1 lemon |
| Add 1 tsp of dried parsley |
| Add 1 Tbsp of soy sauce to the pan |
| Add 1 1/4 cups of milk/plant milk and stir it up |
| Chop a pack of asparagus (100-150g) and add to the pan |
| Add 1/2 cup of frozen peas |
| Simmer for another 5-10 minutes |
Complete Combinations
Eggvocado
Tuna Sandwich
Vitals-Pescatarian
Whole Meal Bread
Eggs
Avocado
Rocket/Arugula
Tuna
Red Pepper
(1736 cals)
Blueberry Porridge
Kiwi Protoyog Smoothie
Vitals - Vegetarian
Blueberries
Plant Milk
Coconut Water
Almonds
Almond butter
Oats
Kiwi fruit
Yoghurt
Ginger
(1785 cals)