Vegetable and Lentil Soup with Quinoa and Rice

This hearty Vegetable and Lentil Soup with Quinoa and Rice is a nourishing dish packed with flavors and nutrients, perfect for any time of the year. It's a wholesome, Kosher meal that warms the soul and satisfies the palate.

Ingredients

• Olive oil - 2 tablespoons
• Onion, diced - 1 medium (150g)
• Carrot, diced - 1 medium (70g)
• Celery, diced - 1 stalk (50g)
• Garlic, minced - 2 cloves
• Zucchini, diced - 1 small (150g)
• Bell pepper (any color), diced - 1 medium (150g)
• Tomato, diced - 1 medium (150g)
• Lentils, dry - 1/2 cup (100g)
• Quinoa, rinsed - 1/4 cup (50g)
• Rice (white or brown), rinsed - 1/4 cup (50g)
• Vegetable broth - 4 cups (1 liter)
• Bay leaf - 1
• Thyme, dried - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley, chopped - 1 tablespoon (for garnish)

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until the vegetables are softened.
2. Add the minced garlic, diced zucchini, and bell pepper to the pot. Cook for an additional 3 minutes, stirring occasionally.
3. Stir in the diced tomato, lentils, quinoa, rice, vegetable broth, bay leaf, thyme, salt, and black pepper. Bring the mixture to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes or until the lentils and rice are tender.
5. Remove the bay leaf, taste the soup, and adjust seasoning if necessary. Serve hot, garnished with chopped fresh parsley.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and quinoa.
• High in dietary fiber, promoting digestive health.

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