Main Dish Recipe: Crockpot Quinoa Red Lentil Soup

Low Fat Quinoa Soup Recipe: Red Lentils, Quinoa, Variety of Veggies

Light and easily digested, yet satisfying and nutritious, this easy low fat crockpot soup recipe is the perfect meal in a bowl.

Prep Time: 20 min. Cook Time: 5 - 6 hr

8 Servings

Nutrition Data Per Serving, 116 g: 143 cal, 23 g carb, 3 g fat, 191 mg sodium, 5 g fiber, 8 g protein, low Saturated Fat & Cholesterol, good source Vit B6, Folate, Iron, Phosphorus and Copper, Vit A, Vit C, Vit K and Manganese. Estimated glycemic load: 11

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Ingredients:

• 1/2 cup quinoa
• 3/4 cup uncooked small red lentils (masoor dhal)
• Optional: 1 Tbsp olive oil
• 2 large carrots
• 2 stalks celery
• 1 small head cauliflower OR 2 medium potatoes or OR 1 med. zucchini OR 1 small butternut squash
• 1 bay leaf
• 2 inch piece cinnamon stick
• 2 thin slices fresh ginger

• 1/2 jalapeno pepper, seeded
• 6 cups water or unsalted soup stock
• 1/2 tsp gr cumin
• 1/2 tsp gr fennel seed
• 1/2 tsp turmeric
• 1/2 tsp paprika
• 1/2 tsp gr coriander
• 1/2 tsp dried thyme leaf or 1 sprig fresh
• 1 tsp dried basil or 1 Tbsp minced fresh
• 1/4 tsp dried rosemary leaves or 1 sprig fresh
• 1/2 tsp salt or to taste and fresh ground black pepper
• 4 Tbsp minced fresh herbs: parsley, cilantro or basil
• 2 cups chopped fresh greens: kale, chard, or spinach
• More Heat: Add 1/2 - 1 tsp green curry paste OR 1/4 tsp cayenne powder

Crockpot Directions:

1. Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
2. Peel the carrots, slice lengthwise, then slice in thin pieces
3. Wash and trim the celery stalks, then slice crosswise in thin pieces
4. Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook
5. Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot
6. Add the vegetables, except for the optional greens, and cover with the 6 cups water
7. Cover and cook on low for 6 hours or more if needed
8. 20 minutes before serving, turn the heat up to high and stir in optional greens
9. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

Stovetop Directions:

1. Heat oil in large sauce pan on medium
2. In a separate pan, bring to a boil: water or stock, quinoa, lentils, bay leaf, cinnamon stick, ginger slices, jalapeno
3. Saute the veggies except for greens 10 minutes. Add cumin, coriander, turmeric, fennel and paprika and stir until heated and veggies are coated
4. Stir in the quinoa and lentils, bring to a boil, cover and simmer for 15 minutes. Add the optional greens. Cover and cook 5 more minutes or until greens are wilted.
5. Stir in the fresh parsley, basil or cilantro, salt & pepper, and serve

Cooking Tips

To speed up cooking, preheat the crockpot on high, bring everything to a boil in another pot, add to the crockpot and cook on high for 2 - 3 hours.

If you need to be away longer, a digital timer is handy & inexpensive. Then your crockpot recipes can be ready to eat when you are.

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Comments Or Questions:

It was a delicious hit! - Eden W.

My boyfriend and I LOVE this recipe!! Hearty, delicious, and EVEN BETTER the next day! Adding the kale is what makes this recipe for me. I also add baked tofu that has been marinated in soy sauce to add a little surprise - Renee G.

Made the crockpot quinoa red lentil stew this week...YUMMY. Even passed out the recipe to a few inquiring coworkers. :) - Sheri L.

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