Savory Lentil and Vegetable Soup with Quinoa and Rice

This Savory Lentil and Vegetable Soup with Quinoa and Rice is a wholesome and comforting dish, perfect for a cozy dinner. Packed with nutrients, it combines the earthiness of lentils with the freshness of vegetables, making each spoonful satisfying and delicious.

Ingredients

• Green lentils - 100 grams
• Quinoa - 50 grams
• White rice - 50 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 750 ml
• Olive oil - 1 tablespoon
• Dried thyme - 1 teaspoon
• Bay leaf - 1
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Spinach - 50 grams, chopped
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat olive oil over medium heat. Add the chopped onion, carrot, and celery, and sauté for about 5 minutes until softened.
2. Add the minced garlic and sauté for another 1-2 minutes until fragrant.
3. Stir in the green lentils, quinoa, white rice, thyme, bay leaf, salt, and black pepper.
4. Pour in the vegetable broth and bring the mixture to a boil.
5. Once boiling, reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the lentils and rice are tender.
6. In the last 5 minutes of cooking, add the chopped spinach and stir until wilted.
7. Remove the bay leaf, stir in the lemon juice, and adjust seasoning if necessary.
8. Serve hot and enjoy your savory soup.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 52 g
• Fiber: 14 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• High in plant-based protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from the variety of vegetables, supporting overall health.

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