Lentil, Quinoa and Tomato Soup

 

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This soup came about because I accidently opened and drained a can of green lentils, instead of a can of chickpeas when intending to make hummus. I instantly decided to make to this deliciously hearty and warming soup, which is packed with protein, fibre, vitamins and minerals.

 

Ingredients: Serves 4 people and it is 2½ and of your 5 a day per person

100g white quinoa washed

2 x 380g can of organic green lentils

1 x 400g organic chopped tomatoes

2 x carrots cut into 1 cm pieces

1 x green pepper cut into 1 cm pieces

½ red onion diced

1 x medium chilli finely diced

2 x garlic cloves crushed

2 cm fresh turmeric crushed or 1 tsp ground turmeric

1 tbsp organic tomato puree

2 tsp ground cumin (heaped)

1 tsp ground coriander

2 tsp paprika (heaped)

2 tsp smoked paprika (heaped)

1 tsp fennel seeds

2 tbsp olive oil

½ tsp cracked black pepper

Pinch rock salt

 

½ kallo very low salt organic vegetable stock cube mixed with 500ml of boiling hot water

500ml hot boiling water

Handful of flat leaf parsley roughly chopped

Method

1 In a hot large saucepan on a medium heat add the olive oil, when the olive oil is hot add the red onions, green peppers and chilli, let it cook until softens for around 4 minutes.

2 Then add the garlic and fresh turmeric stir, then add the ground cumin, ground coriander, paprika, smoked paprika, fennel seeds and stir. Cook for 30 seconds then add the tomato puree and stir cook for 1 minute.

3 After 1 minute add 2 tbsp of the boiling hot water, stir and leave to cook for 3- 5 minutes stirring occasionally.

4 Add the carrots and chopped tomatoes then stir.

5 Then add the vegetable stock mix and the quinoa and stir. Turn the heat up high and place the lid on and bring it to a boil.

6 When it has started to boil and is bubbling, turn the heat down to a medium to low heat, stir and leave to cook with the lid on for 10 minutes stirring occasionally.

7 After 10 minutes add the remaining 500ml of boiling hot water stir and leave to cook for another 5 minutes with the lid on.

8 Then after 5 minutes and the quinoa is near cooked stir, and then add the green lentils, chopped parsley, rock salt and cracked black pepper then stir. With the lid off, leave to cook for another 5 minutes stirring occasionally.

9 Turn off the heat under the saucepan and leave to stand for 5 minutes, before stirring and serving in soup bowls garnished parsley.

 

Suitable for home freezing.

 

Foodie facts

Lentils help lower cholesterol and clean your arteries they are also a great source of folate and magnesium, which reduces your risk of heart disease and stroke. Stabilising blood sugar, a good source of energy and they also packed with protein, potassium, fibre iron and vitamin-K.

Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.

Fennel seeds contain manganese an anti-oxidants which protect the body from cancers, infection, aging and degenerative neurological conditions. They are rich in dietary fibre which keeps your colon healthy and lowers cholesterol. They are also a concentrated source of minerals like copper required for red blood cells, iron required for red cell formation, calcium, potassium which helps controlling the heart rate and blood pressure, selenium, zinc and magnesium. They contain vital vitamins like vitamin-A, vitamin-E, vitamin-C and B-complex vitamins.

 

 

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