Soup

 

 

Crockpot Red Lentil Quinoa Soup 

Print¬†Friendly 

Description:
This hearty low fat crockpot quinoa soup recipe combines quinoa with red lentils and veggies, for a simple but satisfying vegetarian or vegan main dish soup recipe. Vary the veggies to your taste





Ingredients:
1/2 cup quinoa
3/4 cup small red lentils (masoor dhal)
Optional: 1 Tbsp olive oil
2 large carrots
2 stalks celery
1 small head cauliflower OR 2 medium potatoes or OR 1 med. zucchini OR 1 small butternut squash
1 bay leaf
2 inch piece cinnamon stick
2 thin slices fresh ginger
1/2 jalapeno pepper, seeded
6 cups water or unsalted soup stock
1/2 tsp gr cumin
1/2 tsp gr fennel seed
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp gr coriander
1/2 tsp dried thyme leaf or 1 sprig fresh
1 tsp dried basil or 1 Tbsp minced fresh
1/4 tsp dried rosemary leaves or 1 sprig fresh
1 tsp salt or to taste and fresh ground black pepper
4 Tbsp minced fresh herbs: parsley, cilantro or basil
2 cups chopped fresh greens: kale, chard, or spinach
More Heat: Add 1/2 - 1 tsp green curry paste OR 1/4 tsp cayenne powder


Directions:
Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
Peel the carrots, slice lengthwise, then slice in thin pieces
Wash and trim the celery stalks, then slice crosswise in thin pieces
Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot
Add the vegetables, except for the optional greens, and cover with the 6 cups water
Cover and cook on low for 6 hours or more if needed
20 minutes before serving, turn the heat up to high and stir in optional greens
Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them


Nutrient Information:
Nutrition Info for 1 Serving, 116 g: 129 calories, 23 g carbohydrate, 1 g fat, 336 mg sodium, 5 g dietary fiber, 8 g protein, Estimated glycemic load: 12 This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Vitamin B6, Folate, Iron, Phosphorus and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese.


Special Diet: Gluten Free, Vegetarian, Low Fat, High Protein, High Fibre, Low Calorie, Diabetic - Low Carb


Category: Soup

Submitted By: Maria Carr



Previous 1 2 3 4 5 6 7 8 9 10 Next
Connect with Us
facebook    twitter

Penticton Wellness Fair 2016


Wellness Tip
Dining Out
When dining out, remember the budget rule. If you spend a lot of your fat budget on French fries, consider saving on other parts of the meal. You might choose low-fat complements such as a grilled chicken sandwich (hold the greasy sauces and cheese), and vegetables. Spending too much of your fat budget on one meal can lead to a high daily or weekly fat intake.


Penticton Wellness Fair 2016


Wellness Directory
Wind in the Willow Creative & Healing Arts Studio
Specialty: Art Therapy
Cindi certified art therapist, facilitates creative client centered psycho-therapeutic healing. Dru yoga instruction is a unique blend of chi gong, traditional yoga and mindful breathing.
View Details


Ferlow Botanicals


Event
KYRON Ireland Tour with LEE CARROLL (Sept 2016- April 2017 )
Date: Sep 4, 2016
Location: Ireland
Join Lee Carroll for a nine day fully escorted Sacred tour of one of the most magical and ancient places on the planet.
View Details


Ferlow Botanicals


Article
Walk a Mile in My Shoes?
How a young food addict found healing. I grew up in a family where there was pressure to diet. Everyone gained weight and everyone dieted. Every meal in our family was a binge, with portions that were three times the norm. My mom led our diet craziness...
Full Article


Kelowna Holistic Market


Recipe
Vegan Gluten-Free Easy Banana Cookies
Category: Desserts
Description: Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in their own yellow jackets and are available for harvest throughout the year.

The banana plant grows 10 to 26 feet and belongs to the Musaceae family of plants along with plantains.

The cluster of fruits contain anywhere from 50 to 150 bananas with individual fruits grouped in bunches, known as "hands," containing 10 to 25 bananas.

Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.
Full Recipe


Penticton Wellness Fair 2016