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Lamb, Lentil and Quinoa Soup

Yields14 ServingsPrep Time10 minsCook Time1 hr 15 minsTotal Time1 hr 25 mins

This soup is delicious, nutritious and colorful with a good source of protein and dietary fiber. Brown, red, yellow or black lentils can be used depending on taste. This hearty soup can easily be a vegetarian soup, just by removing the meat from it. I chose to use lamb meat in this dish just to add some flavor. I am going to be making lentil and quinoa soup all winter long, serving to my family when they come over. It can also be frozen in small portions for lunch or dinner as needed.

Lamb Lentil Quinoa Soup

 2 lbs lamb stew meatcubed
 3 tbsp olive oil
 1 onionchopped
 1 parsnipchopped
 1 celerychopped
 1 carrotchopped
 3 tbsp tomato sauce
 1 tsp tomato paste
 2 green bell peppersseeded and chopped
 7 cups water
 ½ cup lentilwell rinsed
 ½ cup black quinoawell rinsed
 2 bay leaves
 1 bunch of parsleyrinsed and chopped
 1 pinch saltas needed
 1 pinch pepperas needed
1

Heat the olive oil in a large saucepan or Dutch oven in medium high heat. Stir in the meat and cook for 6 to 8 minutes until it is well browned. Set the meat aside.

2

In the same pot add onion, celery, carrot, peppers and sauté for 5 to 8 minutes. If necessary add 1 tablespoon of olive oil. Add in the tomato sauce and paste. Cook until all vegetables are tender.

3

Pour water and tomato paste to the saucepan and bring it to a boil. Add lentil, quinoa, bay leaves and season to taste with salt and pepper. Cover the saucepan and simmer in medium low heat for 1 hour.

4

Remove the bay leaves and garnish with chopped parsley.

Nutrition Facts

Serving Size 1

Servings 14


Amount Per Serving
Calories 276Calories from Fat 167.71
% Daily Value *
Total Fat 18.66g29%

Saturated Fat 7.10g36%
Cholesterol 47.30mg16%
Sodium 581.68mg25%
Potassium 371.20mg11%
Total Carbohydrate 13.11g5%

Dietary Fiber 2.64g11%
Sugars 1.82g
Protein 13.96g28%

Vitamin A 6.63%
Vitamin C 24.82%
Calcium 3.98%
Iron 12.87%
Vitamin D 8.64%
Vitamin E 7.14%
Vitamin K 67.40%
Thiamin 15.34%
Riboflavin 14.95%
Niacin 27.82%
Vitamin B6 17.46%
Folate 18.60%
Vitamin B12 62.37%
Phosphorus 24.08%
Magnesium 9.60%
Zinc 25.54%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.