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  • Savory Red Lentil, Quinoa and Vegetable Stew

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  • 5 cups low-sodium vegetable broth
    1 large onion
    1 large carrot
    2 tablespoons olive oil
    1 (2-inch) piece fresh ginger
    4 garlic cloves
    1/2; small bunch kale (2 cups packed leaves)
    1 1/2 teaspoons ground cumin
    1 1/2 teaspoons ground coriander
    teaspoon salt
    1/4 teaspoon cayenne pepper, plus more to taste
    1 cup red lentils
    1 cup quinoa (preferably red), rinsed
    1 cinnamon stick
    1 cup peas, fresh or frozen and defrosted
    1/2; cup plain low-fat Greek yogurt
    2 tablespoons packed fresh cilantro leaves
    In a medium saucepan, bring the broth to a boil, then keep warm over low heat until needed.
    While broth is heating, peel and chop the onion and carrot. In a large saucepan or soup pot over medium-high heat, heat the oil. Add onion and carrot; cook, stirring occasionally, until they begin to soften, for about 5 minutes. Meanwhile, peel and mince the ginger and garlic. Stem the kale; discard stems and coarsely chop leaves.
    Add ginger and garlic, along with the cumin, coriander, salt and cayenne to onion-carrot mixture; cook, stirring, for 30 seconds. Add the lentils, quinoa and all but 1 cup boiling broth. Stir in kale leaves and the cinnamon stick. Cover, decrease heat to medium-low and simmer until quinoa and lentils are nearly tender, for about 10 minutes. Add the peas and cook until peas, quinoa and lentils are tender, for 2 to 3 minutes more. Stir in remaining broth as needed if mixture seems too thick.
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