Red lentil quinoa soup
The hot pepper flakes add a little zip of heat to this easy soup.
238 cal
Serves 2
Prep time
0h 5m
Cook time
0h 20m
Total time
0h 25m
Ingredients
Directions
-
Step 1
In saucepan, heat oil over medium-low heat and add onion, garlic, oregano and hot pepper flakes. Cook, stirring for about 5 minutes or until onion is softened. Stir in lentils and quinoa to coat. Pour in broth and water, tomato and bay leaf and bring to a boil. Reduce heat, cover and simmer gently for about 20 minutes or until lentils and quinoa are tender. -
Step 2
Remove bay leaf and serve sprinkled with parsley. Alternatively, use an immersion blender and puree until smooth and stir in parsley to serve.
Nutritional information
Per serving (1½ cups / 375 ml)
- Calories
- 238
- Protein
- 11 g
- Sodium
- 362 mg
- Potassium
- 619 mg
- Total fat
- 4 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 40 g
- Fibre
- 8 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.
