Savory Quinoa and Vegetable Soup with Lentils and Chickpeas

This Savory Quinoa and Vegetable Soup with Lentils and Chickpeas is a comforting and nutritious dish, perfect for a midnight snack. Packed with flavors and wholesome ingredients, it satisfies both hunger and health without the heaviness.

Ingredients

• Quinoa - 1/2 cup (90g)
• Green lentils - 1/4 cup (50g)
• Chickpeas (canned, drained) - 1/2 cup (120g)
• Carrot - 1 medium (60g), diced
• Celery - 1 stalk (40g), diced
• Onion - 1 small (70g), chopped
• Garlic - 2 cloves (6g), minced
• Vegetable broth - 4 cups (960ml)
• Olive oil - 1 tablespoon (15ml)
• Diced tomatoes (canned) - 1/2 cup (120g)
• Spinach - 1 cup (30g), chopped
• Cumin - 1 teaspoon (2g)
• Paprika - 1 teaspoon (2g)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Lemon juice - 1 tablespoon (15ml)

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and diced celery, and sauté for about 5 minutes until softened.
2. Add the minced garlic to the pot and sauté for an additional minute until fragrant.
3. Stir in the green lentils, quinoa, diced tomatoes, vegetable broth, cumin, paprika, salt, and black pepper. Bring the mixture to a boil.
4. Reduce heat to low, cover, and let simmer for about 15 minutes, or until the lentils and quinoa are cooked and tender.
5. Add the chickpeas and chopped spinach to the soup, stirring gently. Simmer for another 5 minutes until the spinach is wilted.
6. Remove from heat and stir in the lemon juice. Adjust seasoning if necessary.
7. Serve hot, garnished with fresh herbs if desired.

Nutrition

• Calories: 330
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.96 L

Health Benefits

• Rich in protein and fiber, promoting satiety and aiding digestion.
• Packed with vitamins and minerals from the vegetables, supporting overall health.

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