Lentil Quinoa Soup

Lentil Quinoa Soup

Health Rating
Prep Cook Ready in Servings
5 min 20 min 25 min 3
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Ingredients


1 leaf Bay leaf
1 tsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1 tsp Oregano, dried
2 tbsp Parsley, fresh (chopped)
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
1 medium Yellow onion (chopped)

Instructions


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 169  
Calories from fat 25.6  
Calories from saturated fat 14.8  
Total Fat 2.8  g
Saturated Fat 1.6  g
Trans Fat 0  g
Polyunsaturated Fat 3.3  g
Monounsaturated Fat 7.1  g
Cholesterol 0  mg
Sodium 507  mg
Potassium 424  mg
Total Carbohydrate 28.3  g
Dietary Fiber 5.7  g
Sugars 3.4  g
Protein 7.5  g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 0.3
Vegetables 1.3

Energy sources


Pygal 67% 455.486431693 239.74216278 15% 292.275592962 197.119176687 18% 333.447877086 120.61611497 67% 15% 18% Carbohydrates Fat Protein
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