Healthy Lentil And Quinoa Soup, Or Is It Stew?

Over the weekend, I got out my crock pot and made a thick, vegetarain lentil and quinoa soup.  Though meatless, this dish packs a powerful nutritional punch.  Lentils are an excellent source of protein, iron, phosphorus, copper, folate, manganese and dietary fiber.  And if that's not enough, quinoa contains all 8 amino acids, making it a complete protein all by itself.  Carrots give you plenty of vitamin A [beta-carotene].  The tomato sauce provides vitamin C.  Mushrooms have a bit of protein, vitamins B6, C, D and minerals, including zinc, folate, potassium, manganese and selenium.  This delicious, one-pot meal is so simple to prepare.  Here's how:

Lentil-Quinoa Soup

 Ingredients:
16 oz (equals 2 cups or one bag) lentils
8 oz mushrooms, thickly sliced [I used white cap mushrooms.]
4 large carrots, sliced
4 celery sticks, sliced (include the leaves)
1 large onion, diced
1 8 oz can no salt tomato sauce
14 cups water
4 large [double] bouillon cubes (or 8 small-single cubes)
1 tablespoon garlic powder
1 large bay leaf
1 teaspoon basil
1 teaspoon oregano
12 turns of the black pepper mill
dash of red pepper flakes
dash of paprika
dash of parsley
dash of celery powder
½ teaspoon nutmeg
1 teaspoon rosemary
8 oz (equals 1 cup) quinoa

Directions:
1. Throw all the ingredients, except the quinoa, into a 6 quart slow cooker (or large pot on top of the stove).
2. Cover and bring to a boil.
3. Simmer for 1 ½ hours.
4. Add the quinoa, and simmer for another half hour.

Because of the salt in the bouillon cubes, you can omit additional salt.  Using dried spices will intensify the flavor.  However, you can use fresh garlic and/or leave out the dried celery if you wish.  

Recently, I stopped buying canned soups.  Not only is homemade less expensive, it's just better in every way!   So hearty and easy to make.  Most soups, including lentil, freeze well.  I divide it up into 16 ounce containers.  One batch makes fast, convenient lunches and dinners later. 

When all the ingredients are tender and blended together, you are ready to eat.  If you like, make a leafy green salad, add slices of crusty bread, and pour your-grown-up-self a glass of red wine.  Bon Appetit!

Lentil soup is popular around the world with every country varying the spice of the same basic recipe.  Here are 5 winning alternatives to try: French lentil soup here, Becky's Italian lentil soup here, German lentil soup here, Indian lentil soup here and Japanese lentil soup here.
Plate
You may also enjoy:

Comments

Post a Comment

Popular posts from this blog

Madewell Summer Dresses

Image
It's a scientistic fact: The Earth is getting warmer.  New York City is expected to hit 94 degrees F today!    Madewell , a sister company of J. Crew, has summer dresses to keep you cool during any heat wave ahead. The style is casual smart. In a nutshell: Comfortable, flattering and effortless. Here are three to consider because we like looking at dresses, don't we?: 1) The  Fern Silk Faux Wrap Dress above ↑ in spiced rose has slender straps, a v-neck and pleats with a stylish flowing bottom. 2) Lakeshore Button Back Dress - A brilliant royal blue shift dress with a V-neck back and oversized buttons make the viscose fabric dress super cute. 3) Strawberry Print Pintuck Ruffle Dress - Chic black canvas featuring strawberry prints. It's 100% cotton. A split square neck with a ruffle outline makes it fun to be a lady! Simple ... with unexpected details, no? Stylin' in the summer heat! Do you have a favorite? You may also enjoy: Lulus Is On Trend Fashion   ...
Read more

Irish Soda Bread: Sweet Or Savory?

Image
Photo by  All About Food I can't claim much Irish ancestry, but aren't we all Irish on St. Patrick's Day?  I do love meat and potatoes, Irish stew, cabbage, root vegetables and Irish soda bread.  I started making soda bread because it tastes similar to buttermilk biscuits, but you can substitute healthier ingredients: like butter instead of lard and whole grain flour in lieu of all white flour.  Soda bread is delicious served warm.  Here is my recipe: Irish Soda Bread For Savory Ingredients: 3 cups whole wheat flour 1 cup all purpose flour 1 ½ teaspoons sea salt 1 teaspoon baking soda 1 teaspoon baking powder 2 eggs, lightly beaten 4 tablespoons cold butter, cubed 1 ¼ cups buttermilk -  I use low fat (1.5% milkfat). optional: 1/3 cup caraway seeds For Sweet You will add  ½ cup sugar, 1 cup raisins. (= Irish American soda bread) Directions: 1. Preheat your oven to 375 degrees F. 2. Stir the first 5 dry ingredients together in a mixing bowl. 3. Mix ...
Read more

PureFlow Q17 Fan

Image
The PureFlow Q17 fan is an investment, but at $99 it is about 1/3 less than other bladeless fans. Although compact, it puts out a powerful airflow. In lieu of only 3 fan speeds, there are 12 speeds. You can easily sit it on the floor, or on top of a piece of furniture. And sans blades, no need to worry about curious children or pets getting hurt. The fan is designed to circulate air throughout an entire room. It vertically tilts 90 degrees and has a 90 degree horizontal oscillation. This keeps the air flowing in every direction. Moreover, a heavy smoker lives above me, who oddly enough, smokes at 3:00ish am and 5:30ish am every morning. What a nightmare at such vulnerable hours. The cigarette smoke migrates into my apartment and makes it hard to breathe, so I sleep with the fan sitting on a foot stool, pointed up at the ceiling. It does only some good (and I worry she will burn the place down during hours the rest of us are sleeping.) How I wish this mindless,   nocturnal being ...
Read more