Lentil, Zucchini & Hummus Quinoa

Lentil, Zucchini & Hummus Quinoa

 

Zucchini is loaded with nutrients that assist with digestion and can help balance blood sugar levels and hormones. They are high in fibre, vitamin C, magnesium and B vitamins. QUINOA is high in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine. This little grain has more calcium than milk, as well as antioxidants, fibre, and iron. It is high in unsaturated fats, low carb and low GI. Quinoa is a complete food, is high in protein, full of vitamins, gluten and wheat free, and is cholesterol free. Olive oil is high in polyphenols and helps to balance bacteria in our gut and slow pathogenic growth, assisting with dysbiosis. Brown lentils are an excellent and convenient source of plant protein. They are high in B vitamins, iron, magnesium, potassium and zinc, plus they are full of fibre. Hummus provides a great hit of plant based protein from chickpeas and is high in calcium. Coriander can increase the gut’s ability to detox, support the liver and stimulate metabolism.

 

Serves 3

 Ingredients

  • ½ cup quinoa
  • 1 tbsp olive oil
  • 1 onion, sliced
  • 1 zucchini, chopped
  • 2 tsp cumin
  • 1 can brown lentils, drained
  • ¼ cup vegetable stock/broth
  • ¼ cup hummus
  • 2 cups baby spinach
  • 2 tbsp coriander, chopped
  • ½ lime, cut into wedges

 Method

  1. Cook the quinoa according to the package directions, be sure to rinse it well beforehand. Fluff with a fork and set aside.
  2. Heat the oil in a pan over medium-high heat. Add the onion and cook, stirring, until starting to brown, about four minutes. Add the zucchini and cook for two more minutes or until tender.
  3. Add the cumin, lentils, and half of the broth. Stir to combine and cook for one more minute or until heated through.
  4. In a small bowl, mix the hummus with the remaining broth. Season to taste.
  5. Divide the quinoa, lentils, and spinach into each bowl. Top with the hummus dressing and corriander. Serves with a wedge of lime.

Per serve

Kcal 307

Fat 11g

Carbs 42g

Fiber 11g

Protein 14g

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