Lentil, Vegetable, and Quinoa Soup
 
Prep time
Cook time
Total time
 
Photo Courtesy of Kristen Massad
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Recipe type: Soup
Serves: 8 servings
Ingredients
  • 2 tablespoons olive oil
  • 1 leek, chopped
  • 2 cloves garlic, minced
  • 2 ribs celery, chopped
  • 2 carrots, chopped
  • 1 yellow squash, chopped (9¼ oz)
  • 1 red pepper, chopped
  • 1 (15-ounce) can lentils, drained and rinsed
  • ½ cup dry quinoa
  • ½ teaspoon thyme
  • 3 bay leaves
  • ¼ teaspoons crushed red pepper flakes
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1 (29-ounce) can no added salt diced tomatoes, with liquids
  • 4 cups less sodium vegetable broth
  • 2 cups water
  • 2 teaspoons lemon juice
Instructions
  1. In a large soup pot, heat the olive oil over medium heat. When the oil is shimmering, add the leek and garlic and cook until softened, 3 minutes. Add the celery, carrots, squash, and red pepper and cook until vegetables soften, 6 minutes. Add the lentils, quinoa, thyme, bay leaves, red pepper flakes, salt, and ground black pepper and stir to combine. Add the diced tomatoes, vegetable broth, water, and lemon juice and bring the mixture to a boil over high heat. Lower the heat to medium-low and simmer, covered, until the flavors combine and quinoa is cooked through, 20 minutes.
  2. Ladle 1½ cups of the soup into each of 6 containers. Store in the refrigerator for up to 5 days or in the freezer for up to 2 months.
  3. Reheat the soup, uncovered, in the microwave on high for 1 ½ to 2 minutes. Allow the soup to cool for 2 minutes before removing from the microwave. Alternatively, reheat the soup stovetop by bringing to a boil and heating over medium-low heat, about 10 minutes. If frozen, defrost soup overnight in the refrigerator and then heat in either of the two methods described above.
Nutrition Information
Serving size: 1 container (1½ cups) Calories: 186.15 Fat: 4.44 g Saturated fat: 0.61 g Carbohydrates: 29.02 g Sugar: 7.15 g Sodium: 168.47 mg Fiber: 7.66 g Protein: 8.44 g
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/lentil-vegetable-and-quinoa-soup/