Meatless Monday Recipes: Red Quinoa Primavera courtesy of inSHAPE

Red lentils and broccoli serve as the foundational base for the creamy sauce in this vegetal dish. It’s rich in fiber, protein, and all of the colors of the nutritional rainbow.

We picked veggies we found in our garden as well as a few staples loved in our home, but feel free to choose anything fresh to sauté. Tomatoes, eggplant, radishes, onions, and cauliflower are all excellent options. You can also freeze the sauce (double the recipe for that part) and use with pasta or liquefy it and serve it as a soup when the weather gets cold.

Red Quinoa Primavera


  • 2.5 cups water
  • 1/2 cup red lentils
  • 1-2 broccoli stalks (florets cut off to be used later) Small onion chopped
  • 2 cloves, garlic
  • 1 tbsp. chopped parsley
  • EVOO
  • Salt and pepper
  • 1/2 cup whole milk (or half n half)
  • 1/4 cup Parmesan cheese
  • Red quinoa (cook 1 cup dried with 2 cups water)
  • 2 carrots, sliced
  • 1 red bell pepper
  • 2 cups sliced mushrooms (white and/or baby bella)
  • 1 zucchini, sliced


Note: Sauce takes a while, so you might want to prepare it the night before.

  • In a covered sauce pot, add the water and cook lentils, broccoli stalk, onions, garlic, parsley, and 2 tbsp olive oil (salt and pepper to taste). The broccoli stalk can be cut up to cook faster but it will take at least an hour. Would be better to let it cook for about 2 hours to enhance the flavor.  Remove from heat then blend until completely smooth.
  • Cook quinoa, and get all veggies washed, cut and put in order (carrots and broccoli first, peppers, squash with mushrooms last).
  • Return blended sauce to a sauce pot and whisk in milk and cheese. Slowly simmer (don’t let it boil).
  • Drizzle 1 tbsp of olive oil in highly heated sauté pan and start cooking veggies. Get first veggies brown before adding peppers and squash, about 3-5 minutes. Once you add mushrooms turn down heat and stir thoroughly.
  • Pour sauce over veggies and blend well for full coverage of veggies. Serve over cooked quinoa.

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