Savory Lentil and Vegetable Soup with Quinoa and Chickpeas

This Savory Lentil and Vegetable Soup with Quinoa and Chickpeas is a hearty and nutritious meal, perfect for a cozy dinner. Packed with protein and fiber, it's not only filling but also bursting with flavor from fresh vegetables and herbs.

Ingredients

• Green or brown lentils - 100g
• Quinoa - 50g
• Canned chickpeas - 1 cup (240g), drained and rinsed
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Diced tomatoes - 1 cup (240g), canned
• Vegetable broth - 4 cups (950ml)
• Olive oil - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Bay leaf - 1

Steps

1. Heat olive oil in a large pot over medium heat. Add chopped onion, carrot, and celery, and sauté for about 5 minutes until softened.
2. Add minced garlic, cumin, and paprika to the pot, stirring for 1 minute until fragrant.
3. Stir in the lentils, quinoa, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil.
4. Reduce heat to low, cover, and simmer for 25 minutes, or until lentils and quinoa are tender.
5. Add the chickpeas and cook for an additional 5 minutes, allowing the flavors to meld together.
6. Remove the bay leaf, stir in fresh parsley, and season with salt and black pepper to taste.
7. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 350
• Protein: 16 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.95 L

Health Benefits

• High in plant-based protein, making it a great option for vegetarians and vegans.
• Rich in dietary fiber, promoting digestive health and helping to maintain stable blood sugar levels.

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