Recipe: Crockpot Quinoa & Red Lentil Soup

This delicious crockpot soup recipe from Savvy Vegetarian is light and easily digested, yet satisfying and nutritious. My husband and toddler love it- it’s the perfect meal in a bowl and is even better the next day!

Prep Time: 20 min. Cook Time: 6 hrs.

Yields 8 Servings

Ingredients:

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

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 jalapeño 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

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