Lentil soup with quinoa

Votes: 1

Time: 40 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 490, total fat 20 G., saturated fats 11 G., proteins 20 G., carbohydrates 62 G., fiber 10 G., cholesterol 56 mg, sodium 658 mg, sugar 7 G.

This thick and flavorful vegetarian soup is rich in protein and fiber, perfectly warming you up in cool weather and keeping you full for a long time. Serve with a spoonful of Middle Eastern labneh (or thick Greek yogurt) and a drizzle of fragrant garlic oil.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

1 onion, cut into large pieces
3 carrots, cut into large pieces
4 tablespoons unsalted butter
1.5 tsp dried mint
3/4 tsp cumin seeds
3 plum tomatoes
1 and 1/4 cups dry brown lentils
0.5 cup quinoa
1 clove of garlic
1/4 tsp red pepper flakes
0.5 cup labneh (or full-fat Greek yogurt)

Ingredient Substitution Suggestions

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Recipes with similar ingredients: lentils, quinoa, carrot, plum tomatoes, yogurt, cumin, mint

Cooking the dish according to the recipe:

Finely chop the onion and carrot in a food processor. Melt 2 tablespoons of butter in a large saucepan over medium-high heat. Add the onion-carrot mixture, 1 teaspoon of dried mint, and cumin. Cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes.
Meanwhile, chop the tomatoes. Add them to the pan and cook, stirring, until softened, about 2 minutes. Add 7 cups of water, the lentils, quinoa, 1 teaspoon of salt, and some freshly ground black pepper. Cover and bring to a boil, then remove the lid and reduce the heat to a simmer. Cook until the lentils are very tender, about 25 minutes (add 1-2 tablespoons of water if necessary). Season with salt and pepper to taste.

A few minutes before the soup is ready, finely chop the garlic. Melt the remaining 2 tablespoons butter in a small saucepan over medium heat. Add the garlic and cook until it begins to darken, 1-2 minutes. Stir in the red pepper flakes and the remaining 1/2 teaspoon dried mint; remove from heat.
Ladle the soup into bowls. Dilute the labneh with 1-2 tablespoons of water and add a spoonful to each bowl. Drizzle the soup with garlic oil.

Categories:

recipe / Healthy eating / Dishes rich in fiber / Healthy lunches / Calorie content of prepared meals / Food processor / Autumn dishes / Soups / Soups with pasta and cereals / Food Network - recipes

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