Lentil Quinoa Soup

11 25 162
Ingredients Minutes Calories
Prep Cook Meals
5 min 20 min 1
Lentil Quinoa Soup
Health Rating

Ingredients for 1 meal

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1/3 leaf Bay leaf
1/3 tsp Extra virgin olive oil
2/3 clove(s) Garlic (minced)
1/3 tsp Oregano, dried
2/3 tbsp Parsley, fresh (chopped)
1/10 cup Quinoa, uncooked (rinsed)
1/10 cup Red lentils, raw (rinsed)
1/3 medium Tomato (chopped)
1/2 cup Vegetable stock/broth
1/3 cup Water
1/3 medium Yellow onion (chopped)


In saucepan, heat oil over medium-low heat and add onion, garlic, oregano and hot pepper flakes. Cook, stirring for about 5 minutes or until onion is softened. Stir in lentils and quinoa to coat. Pour in broth and water, tomato and bay leaf and bring to a boil. Reduce heat, cover and simmer gently for about 20 minutes or until lentils and quinoa are tender.

Remove bay leaf and serve sprinkled with parsley. Alternatively, use an immersion blender and puree until smooth and stir in parsley to serve.

Nutrition Facts

Per Portion

Calories 162
Calories from fat 25.1
Calories from saturated fat 14.2
Total Fat 2.8 g
Saturated Fat 1.6 g
Trans Fat 0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 6.7 g
Cholesterol 0
Sodium 480 mg
Potassium 410 mg
Total Carbohydrate 27.1 g
Dietary Fiber 5.4 g
Sugars 3.4 g
Protein 7.2 g

Dietary servings

Per Portion

Grain 0.7
Meat Alternative 0.3
Vegetables 1.3

Energy sources