Lentil Quinoa Soup

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Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 3
Lentil Quinoa Soup
Health Rating
A hearty and nutritious soup!


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)


  1. In a saucepan, heat oil over medium-low heat and add onion, garlic, oregano. 
  2. Cook, stirring for about 5 minutes or until onion is softened.
  3. Stir in lentils and quinoa to coat.
  4. Pour in broth and water, chopped tomato, and bay leaf, and bring to a boil.
  5. Reduce heat, cover and simmer on low for about 20 minutes or until lentils and quinoa are tender.
  6. Remove bay leaf and serve sprinkled with parsley. Alternatively, use an immersion blender and puree until smooth and stir in parsley to serve.


Quick Tips

  • Serve lentil soup with a side salad from @mealgarden selection of salad recipes

Nutrition Facts

Per Portion

Calories 151
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