Soup

Crockpot Red Lentil Quinoa Soup  Print Friendly  Description: This hearty low fat crockpot quinoa soup recipe combines quinoa with red lentils and veggies, for a simple but satisfying vegetarian or vegan main dish soup recipe. Vary the veggies to your taste Ingredients: 1/2 cup quinoa 3/4 cup 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 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 Directions: Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander Peel the carrots, slice lengthwise, then slice in thin pieces Wash and trim the celery stalks, then slice crosswise in thin pieces Break or cut the cauliflower into large chunks - these will break up into smaller pieces as they cook Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeno in the crockpot Add the vegetables, except for the optional greens, and cover with the 6 cups water Cover and cook on low for 6 hours or more if needed 20 minutes before serving, turn the heat up to high and stir in optional greens 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 Nutrient Information: Nutrition Info for 1 Serving, 116 g: 129 calories, 23 g carbohydrate, 1 g fat, 336 mg sodium, 5 g dietary fiber, 8 g protein, Estimated glycemic load: 12 This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Vitamin B6, Folate, Iron, Phosphorus and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin K and Manganese. Special Diet: Gluten Free, Vegetarian, Low Fat, High Protein, High Fibre, Low Calorie, Diabetic - Low Carb Category: Soup Submitted By: Maria Carr

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Wellness Tip

Protein for Vegetarians You may have heard concerns that vegetarian diets are inadequate in protein. According to dietitian, there are many excellent vegetarian protein sources such as beans and legumes, soy products, and nuts which can easily supply an individual's protein needs.

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Recipe

Cous Cous Salad with Tomatoes and Beans Category: Salads Description: Cous Cous - So good they had to name it twice. Couscous (pronounced Koose-Koose. Due to its quick preparation and health benefits, the popularity of this dish is quickly growing in other parts of the world as well. Including couscous in your diet provides several health benefits. A 1 cup serving of couscous provides 43 mcg of selenium, or 61% of the 70 mcg daily value. This is a trace mineral that the body needs in small quantities, acting as an antioxidant and protecting healthy cells from the mutating effects of toxins that change the DNA and structural composition, leading to disease and premature aging. The potassium in couscous provides important functions, such as regulating blood pressure and the heartbeat. Potassium helps control fluid balance, an important factor in blood pressure regulation. It also assists with muscle contractions, and because the heart is a muscle, it requires potassium to prevent arrythmias, or irregularities of the heartbeat. A 1 cup serving of couscous provides 91mg of potassium, or 39% of the 3,500 mg the FDA recommends to get daily. Full Recipe