Red lentil quinoa soup

The hot pepper flakes add a little zip of heat to this easy soup. Serve it alongside some spring greens for a delicious soup and salad combination.

Ingredients

• 1 tsp (5 mL) extra virgin olive oil
  
• 1 onion, chopped
  
• 2 cloves garlic, minced
  
• 1 tsp (5 mL) dried oregano leaves
  
• 1/4 tsp (1 mL) hot pepper flakes
  
• 1/4 cup (60 mL) red lentils, rinsed
  
• 1/4 cup (60 mL) quinoa, rinsed
  
• 1 1/2 cups (375 mL) sodium reduced vegetable broth
  
• 1 cup (250 mL) water
  
• 1 tomato, chopped
  
• 1 bay leaf
  
• 2 tbsp (30 mL) chopped fresh parsley

Directions

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.
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 info per serving (1 ½ cups/375 ml)

• Calories 238
  
• Protein 11 g
  
• Total Fat 4 g
  Saturated Fat 0 g
  Cholesterol 0 mg
• Carbohydrates 40 g
  Fibre 8 g
• Sodium 362 mg
  
• Potassium 619 mg
  
  

  Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.