Vegetable and Lentil Soup with Quinoa

This Vegetable and Lentil Soup with Quinoa is a hearty and nutritious dish, perfect for a healthy American lunch. Packed with protein, fiber, and vitamins, it warms the soul while keeping you energized throughout the day.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Diced tomatoes - 400 grams (1 can)
• Vegetable broth - 500 milliliters
• Red lentils - 100 grams
• Quinoa - 50 grams, rinsed
• Spinach - 50 grams, fresh
• Bay leaf - 1
• Thyme - 1 teaspoon, dried
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon, for serving

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
2. Stir in the minced garlic, diced bell pepper, and zucchini. Cook for another 3-4 minutes until the bell pepper and zucchini begin to soften.
3. Add the diced tomatoes (with their juices), vegetable broth, red lentils, quinoa, bay leaf, and dried thyme. Bring the mixture to a boil.
4. Reduce the heat to low and simmer for about 15-20 minutes, or until the lentils and quinoa are cooked and tender.
5. Remove the bay leaf, and stir in the fresh spinach. Cook for an additional 2-3 minutes until the spinach is wilted.
6. Season the soup with salt and black pepper to taste. Serve hot with a squeeze of fresh lemon juice.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 55 g
• Fiber: 16 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber from lentils and quinoa.
• Packed with vitamins and antioxidants from a variety of vegetables.

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