Lentil, Vegetable, and Quinoa Soup

12 Apr Lentil, Vegetable, and Quinoa Soup

Lentil, Vegetable, and Quinoa Soup

 

By: Toby Amidor

Nutrition Information

• Serves: 8 servings

• 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 type: Soup

Prep time:  20 mins

Cook time:  30 mins

Total time:  50 mins

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Photo Courtesy of Kristen Massad

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.

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