Hearty Lentil Quinoa Soup
A quick and nutritious soup made with green lentils, quinoa, and hearty spices.
Servings: 6 servings
Calories: 281kcal
Ingredients
- 1 and ½ cups green lentils
- ⅓ cup quinoa
- ⅓ cup millet
- 4 cups low sodium vegetable broth
- 3 cups water
- 1 tablespoon olive oil
- ½ cup yellow onion, diced
- ¼ cup carrots, diced (about 1 large carrot)
- ¼ cup celery, diced (about 2 stalks)
- 2-3 cloves garlic, minced
- 2 14 ounce cans diced tomatoes in juice
- 2 tablespoons lemon juice
- 1 tablespoon fresh parsley, chopped (plus more for topping)
- 1 tablespoon cumin
- 1 teaspoon marjoram
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ¼ teaspoon nutmeg
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper (optional)
- 1 bay leaf
Instructions
- Heat the olive oil in a large pot over medium heat. Once hot, saute carrots, celery, and onion for 4-5 minutes, until slightly softened. Add the garlic and saute for 1 more minute.
- Add all seasonings (cumin, marjoram, paprika, onion powder, nutmeg, fresh parsley, black pepper) and stir for about 30 seconds to bloom the spices.
- Add the tomatoes with their juices, lemon juice, vegetable broth, water, lentils, quinoa, and millet. Bring to a boil, then reduce to a simmer. Cover and simmer for 45 minutes, or until the lentils are cooked.
- Taste for salt and other seasonings. Remove the bay leaf prior to serving. Serve and garnish with additional parsley. Keeps in the fridge for up to 5 days or frozen for up to 3 months.
Nutrition
Calories: 281kcal | Carbohydrates: 46g | Protein: 14g | Fat: 4g | Sodium: 646mg | Potassium: 577mg | Fiber: 16g | Sugar: 3g | Vitamin A: 1505IU | Vitamin C: 5.5mg | Calcium: 51mg | Iron: 4.9mg