Savory Lentil and Vegetable Soup with Quinoa and Chickpeas and Rice

This Savory Lentil and Vegetable Soup with Quinoa, Chickpeas, and Rice is a hearty and nutritious dish that combines the earthy flavors of lentils and spices with the vibrant freshness of vegetables. Perfect for a cozy dinner, it's packed with protein and fiber, making it both satisfying and wholesome.

Ingredients

• Green lentils - 100 grams
• Chickpeas (canned, drained) - 240 grams
• Quinoa - 50 grams
• Brown rice - 50 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 750 ml
• Diced tomatoes (canned) - 200 grams
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
2. Add the diced carrot and celery to the pot, stirring occasionally for another 5 minutes until the vegetables soften.
3. Stir in the cumin, paprika, salt, and pepper, cooking for an additional minute to release the spices' aroma.
4. Add the green lentils, quinoa, brown rice, diced tomatoes, and vegetable broth to the pot. Bring to a boil.
5. Once boiling, reduce the heat to low and cover the pot. Simmer for about 25-30 minutes, or until the lentils and rice are tender.
6. In the last 5 minutes of cooking, add the drained chickpeas and stir well to combine. Adjust seasoning as necessary.
7. Remove from heat and stir in the chopped fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 6 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

• Rich in plant-based protein from lentils, quinoa, and chickpeas.
• High in dietary fiber, promoting digestive health.

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