Quinoa and Lentil Pilaf

Canada's Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.

Preparation Time: 10 minutes

Cooking Time: 30 minutes



Olive oil

1 Tbsp (15 mL) 

Onion, diced

1/2 cup (125 mL)

Celery, diced

1 cup (250 mL) 

Curry powder, optional

1 tsp (5 mL)

Ground cumin

1/2 tsp (2 mL)

Canned lentils, rinsed

1/2 cup (125 mL)


1/2 cup (125 mL)


1/2 cup (125 mL)

Sodium-reduced vegetable or chicken stock

1/2 cup (125 mL)

Lemon zet

1 Tbsp (15 mL)

Lemon juice

1 Tbsp (15 mL)

Red pepper, finely diced

1/4 cup (50 mL)

Pepper, to taste



  1. In a medium sauce pan, heat oil over medium heat. Add onions, celery and curry powder and cook 10 minutes or until vegetables are tender.
  2. Using a strainer, rinse quinoa under cold water and drain well. Add cumin, quinoa and lentils to the vegetables and stir for 1 minute.
  3. Add water, stock, lemon rind and lemon juice and bring to a boil.
  4. Cover and reduce heat to low and simmer for 15 to 20 minutes. Or until liquid is absorbed. Stir in red pepper.
  5. Season with pepper and serve.

Nutrition Information per serving (1/2 cup/125 mL): 

Calories: 237 kcal

Protein: 9 g

Fat: 6 g

Fibre: 5 g

Sodium: 139 mg

Carbohydrates: 38 g

Potassium: 563 mg


Last Update – October 24, 2017

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.