Moroccan Red Lentil Quinoa Soup
1 servings of moroccan red lentil quinoa soup contains 190 Calories. The macronutrient breakdown is 68% carbs, 18% fat, and 14% protein. This is a good source of fiber (36% of your Daily Value), potassium (17% of your Daily Value), and vitamin a (50% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Maple syrups 1 tsp or 7g
Directions
- and heat the oil. Add the onion and garlic and saute 3-4 minutes, stirring until fragrant. Add the carrots, bell pepper and optional poblano and stir 2 minutes.
- Add the diced tomatoes (and juices) and broth. Stir in the salt, cumin, chili powder, coriander, cinnamon, turmeric, thyme, and maple syrup. Stir in the split red lentils and the quinoa. You will be tempted to add more but don't. Give a good stir. At this point, you could also toss in 1/4 cup raisins (or add after).
- Set instant pot to high pressure for 5 minutes. Manually release (cover the spout with a kitchen towel).
- Taste, adjust salt if needed. For a bit of acid, a squeeze of lemon or lime is nice. The stew will thicken as it sits.
- Serve this up with fresh radishes and herbs. Add a drizzle of olive oil (or for extra richness and a swirl of yogurt).
- Recipe by: Sylvia Fountaine (source: https://www.feastingathome.com/moroccan-lentil-quinoa-soup/)
Nutrition Facts
For 1 servings of moroccan red lentil quinoa soup (298g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 190 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 836mg | 36% |
| Carbs | 35g | 13% |
| Net carbs | 25g | |
| Fiber | 10g | 36% |
| Sugar | 10g | |
| Protein | 7g | |
| Calcium | 89mg | 9% |
| Iron | 3mg | 32% |
| Potassium | 801mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 12μg | |
| Beta carotene | 3547μg | |
| Caffeine | 0mg | |
| Choline | 22mg | 4% |
| Copper | 0.3mg | 33% |
| Fluoride | 0μg | |
| Folate (B9) | 48μg | 12% |
| Lycopene | 2298μg | |
| Magnesium | 44mg | 11% |
| Manganese | 1mg | 28% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 119mg | 17% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 12% |
| Vitamin A IU | 6000IU | |
| Vitamin A | 450μg | 50% |
| Vitamin B12 | 0.1μg | 2% |
| Vitamin B6 | 0.3mg | 25% |
| Vitamin C | 207mg | 230% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 8μg | 6% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 7g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |
