Savory Lentil and Vegetable Soup with Quinoa and Chickpeas and Lentils and Rice

This savory lentil and vegetable soup is a hearty blend of quinoa, chickpeas, and rice, making it a nutritious and filling meal. Perfect for a cozy dinner, it offers a delightful combination of flavors and textures, all while being kosher-friendly.

Ingredients

• Green lentils - 100 grams
• Quinoa - 50 grams
• Chickpeas - 100 grams (cooked or canned)
• Brown rice - 50 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Vegetable broth - 750 ml
• Olive oil - 1 tablespoon
• Dried thyme - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
2. Add the minced garlic and stir for another minute until fragrant.
3. Stir in the green lentils, quinoa, brown rice, vegetable broth, thyme, oregano, salt, and black pepper.
4. Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for about 25-30 minutes, or until the lentils and rice are tender.
5. Once cooked, stir in the chickpeas and heat through for an additional 5 minutes.
6. Taste and adjust seasoning if necessary. Remove from heat and let sit for a few minutes.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from the variety of vegetables and legumes.

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