White Bean, Red Lentil and Quinoa Stew

I have started reading The China Study by Dr. T. Colin Campbell http://www.thechinastudy.com/about.html and it is really making me think even harder about what food I put in my family's body. I am working on cutting back the amount of meat we consume on a weekly basis. Most likely I will never become a vegetarian, but it is important to know that there are many more healthy alternatives that are satisfying and delicious.

This the first time I prepared this dish and I am so pleased with the results. A filling, nutritious and flavorful vegetarian main dish.

White Bean, Red Lentils and Quinoa Stew

4 TBS Extra Virgin Olive Oil
1 medium onion, diced
2 garlic cloves, minced
2 bell peppers, diced
1 14 oz can dice tomatoes, liquid included
1 can white beans, drained
1 cup Red Lentils
1 cup Quinoa
2 tsp cumin
1 bay leaf
Salt & Pepper to taste
chili powder, to taste
cayene pepper, to taste
16 ounces Pacific brand Broth (I used Chicken)
8 ounces water, more if necessary

In a large pot on medium high heat add oil, onions and peppers. After about 5 minutes and onions are translucent add the garlic and stir for 1 - 2 minutes with wooden spoon. Add the tomatoes and let simmer 3-5 minutes. Then stir in red lentils. Pour in seasonings, stock and water. Bring to a simmer with the lid on. After about 10 minutes add the quinoa and beans. Continue to simmer and cover. Cook about 20 minutes. Add more liquid if necessary. Stew is ready when lentils are tender and quinoa is translucent. Serve with sauteed zucchini with oil, salt and pepper.

side note: You can use any lentil (cooking times will vary). I prefer the red for the color and the mild flavor. I only use a pepper grinder and coarse sea salt in a grinder. There is a difference in flavor and you won't need to use as much in your cooking.