Red lentil quinoa soup

The hot pepper flakes add a little zip of heat to this easy soup.

by Emily Richards PH Ec.
238 cal Serves 2
Prep time 0h 5m
Cook time 0h 20m
Total time 0h 25m
generic kitchen utensils

Ingredients

Directions

  1. 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.

  2. 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.

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