Vegetable and Lentil Soup with Chickpeas and Quinoa

This hearty Vegetable and Lentil Soup with Chickpeas and Quinoa is a nutritious and satisfying dish, perfect for a healthy American lunch. Packed with protein, fiber, and vitamins, it's a wholesome meal that will keep you energized throughout the day.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Vegetable broth - 4 cups
• Lentils (green or brown) - 1/2 cup, rinsed
• Chickpeas (canned) - 1/2 cup, drained and rinsed
• Quinoa - 1/4 cup, rinsed
• Diced tomatoes (canned) - 1 cup
• Spinach - 2 cups, fresh or frozen
• Bay leaf - 1, dried
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon (adjust to taste)
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
2. Add the diced carrot, celery, bell pepper, and zucchini to the pot. Cook for an additional 5-7 minutes until the vegetables start to soften.
3. Stir in the lentils, quinoa, diced tomatoes, vegetable broth, bay leaf, cumin, paprika, 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 quinoa are tender.
5. Add the chickpeas and spinach to the soup, stirring to combine. Cook for another 5 minutes until the spinach is wilted.
6. Remove the bay leaf, stir in the lemon juice, and adjust seasoning if necessary.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 1.5 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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