Savory Quinoa and Vegetable Soup with Lentils and Spinach and Chickpeas and Lentils

This savory quinoa and vegetable soup is a hearty blend of nutritious ingredients, perfect for a nourishing midnight meal. Packed with lentils, spinach, and chickpeas, it offers a delightful medley of flavors while being low in calories.

Ingredients

• Quinoa - 1/2 cup (90g)
• Green lentils - 1/4 cup (50g)
• Chickpeas (canned, rinsed) - 1/2 cup (120g)
• Fresh spinach - 2 cups (60g)
• Carrot - 1 medium (60g), diced
• Celery - 1 stalk (50g), diced
• Onion - 1 small (70g), chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 4 cups (960ml)
• Olive oil - 1 tablespoon (15ml)
• Ground cumin - 1 teaspoon (2g)
• Dried thyme - 1/2 teaspoon (1g)
• Salt - 1/2 teaspoon (3g) or to taste
• Black pepper - 1/4 teaspoon (1g) or to taste
• Lemon juice - 1 tablespoon (15ml) for garnish

Steps

1. Rinse the quinoa and lentils under cold water in a fine mesh strainer.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery, and sauté for about 5 minutes until soft.
3. Add the minced garlic, cumin, thyme, salt, and pepper, and sauté for an additional 2 minutes until fragrant.
4. Pour in the vegetable broth, and bring to a boil. Once boiling, add the rinsed quinoa and lentils.
5. Reduce the heat to low, cover, and simmer for 20 minutes, or until the quinoa and lentils are tender.
6. Stir in the chickpeas and fresh spinach, cooking for an additional 5 minutes until the spinach wilts.
7. Serve hot, drizzled with lemon juice for added brightness.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 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

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables and legumes, supporting overall wellness.

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