Lentil Quinoa Soup

Lentil Quinoa Soup

A hearty and nutritious soup!
Health Rating
Prep Cook Ready in Servings
5 min 20 min 25 min 3

Ingredients


1 tsp Extra virgin olive oil
1 medium Yellow onion (chopped)
2 clove(s) Garlic (minced)
1 tsp Oregano, dried
2 tbsp Parsley, fresh (chopped)
1 leaf Bay leaf
1/4 cup Quinoa, uncooked (rinsed)
1/4 cup Red lentils, raw (rinsed)
1 medium Tomato (chopped)
1 1/2 cup Vegetable stock/broth
1 cup Water

Instructions


1. In 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 gently 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.

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


Pygal67%455.7135656666893239.356718476865815%292.2776496452966197.2026684377531218%333.7567238721786120.423717490303567%15%18%CarbohydratesFatProtein

Notes:

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


Nutritional Highlights

Lentils

are full of polyphenols which help to fight against harmful agents in the body.

They are high in protein, a great source of iron and full of fiber

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