Lentil Quinoa Soup
| 11 |
25 |
150 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 5 min |
20 min |
3
|
A hearty and nutritious soup!
Ingredients
|
1 tsp
|
Extra virgin olive oil
|
|
1 medium
|
Yellow onion
(chopped)
|
|
2 clove(s)
|
Garlic
(minced)
|
|
1 tsp
|
Oregano, dried
|
|
1/4 cup
|
Quinoa, uncooked
(rinsed)
|
|
1/4 cup
|
Red lentils, raw
(rinsed)
|
|
1 cup
|
Water
|
|
1 medium
|
Tomato
(chopped)
|
|
1 leaf
|
Bay leaf
|
|
1 1/2 cup
|
Vegetable stock/broth
|
|
2 tbsp
|
Parsley, fresh
(chopped)
|
Instructions
- In a saucepan, heat oil over medium-low heat and add onion, garlic, oregano.
- Cook, stirring for about 5 minutes or until onion is softened.
- Stir in lentils and quinoa to coat.
- Pour in broth and water, chopped tomato, and bay leaf, and bring to a boil.
- Reduce heat, cover and simmer on low 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.
Notes:
Quick Tips
- Serve lentil soup with a side salad from @mealgarden selection of salad recipes
Nutrition Facts
Per Portion
Calories
150
Calories from fat
27.3
Calories from saturated fat
3.8
Total Fat
3.0 g
Saturated Fat
0.4 g
Trans Fat
0 g
Polyunsaturated Fat
3.2 g
Monounsaturated Fat
6.8 g
Cholesterol
0
Sodium
289 mg
Potassium
358 mg
Total Carbohydrate
26.2 g
Dietary Fiber
4.3 g
Sugars
3.9 g
Protein
6.7 g
Dietary servings
Per Portion
| Grain |
0.7 |
| Meat Alternative |
0.3 |
| Vegetables |
1.3 |
Energy sources
