Quinoa-Lentil-Kale Soup

During my visit to Sun Harvest this past weekend, I picked up a can of black lentils. I wanted to do something simple with them, so I thought up a soup using the quinoa and red kale I had also just bought. I scoured the internet for a recipe to work from. This recipe is light on the calories and heavy-handed with the nutrients. Plus, it’s FILLING!

While I enjoyed the recipe I used, I do suggest using cumin, curry powder, and cinnamon as the spices to warm up the dish, since the basil and oregano sort of hid in the background. And now that I think about it, I forgot the tomato paste. Ah well. 

Enjoy!

IMG_8912-1

Quinoa, Black Lentil, and Kale Soup
(Adapted from this recipe)
Serves 4

1 tbsp olive oil
1 medium onion, diced
2 large carrots, unpeeled, chopped
1 large stalk (or two small stalks) celery, chopped
3 cups low-sodium chicken broth
1 (14 oz) can black lentils
3/4 cup dry quinoa
1-2 cup kale, chopped or torn into small pieces
1/2 tsp sea salt
1 tbsp dried oregano
1 tbsp dried basil ( again, I suggest subbing the oregano and basil out with 1 tsp ground cumin, 1 tsp curry powder, and 1/2 tsp ground cinnamon)

In a large pot, heat olive oil over medium heat until shimmering, then stir in the onion, carrots, and celery. Sprinkle with some salt and allow to cook until onions art translucent.

Raise heat to high and add the broth. Bring to a boil, then drop the heat to simmer (at about medium head). Add the quinoa. Cover and allow to cook for about 20 minutes or until quinoa is fluffy. Stir in lentils, kale, the 1/2 tsp of sea salt, and the herbs/spices. Cook for another 15 minutes or until kale is tender.

Check out the nutrition facts!!!:

Calories: 326
Total Fat: 6g
Saturated fat: 1g
Cholesterol: 0mg
Total Carbohydrates: 52g
Dietary Fiber: 13g
Sugars: 6g
Protein: 18g

 

This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Iron and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

 

———–

30 Day Challenge
Day 6: 30 Facts about yourself

1. I strongly dislike roller coasters. I hate them. No, I abhor them. I vehemently abhor them. I’m such a buzz kill at amusement parks.

2. It’s February and I’m already in the mood for fall.

3. I don’t like bananas when they’re under ripe, which means I don’t like them until they’re speckled with brown.

4. I’m not the biggest fan of hot oatmeal. It’s the texture.

5. I honk for minor chords. Or something…

6. I’m a mezzo-soprano. I sing alto (A1) in choir because I can sing the entire alto range and entire mezzo-range, but not the entire soprano range, which stinks when there isn’t an S2 part written in the music.

7. I’ve been with Edgar for over four years and he has yet to hear me sing all by myself.

8. All I know about reading music has come from seven semesters’ worth of choir experience plus a vague memory of elementary school music class and a year of recorder class in 5th grade. I’m basically learning very slowly over many years what most music majors learn their first semester.

9. I have the most random taste in music. It makes absolutely no sense. There’s no rhyme (pun not intended) or reason. I currently have six songs playing on repeat on my iTunes right now, and they consist of: one bluegrass song, one rock-song-turned-acoustic-and-bluegrassy, “Love the Way you Lie” by Eminem, “Samson” by Regina Spektor, “Sally’s Song” sung by Fiona Apple, and “Teenage Dream” by Katy Perry.

10. I do not enjoy country music, but I love bluegrass a great deal. It also reminds me of fall and road trips.

11. I have a condition called uterine didelphys. Wait what?? Long story short, I have two uteri. And to answer your question, double-pregnancy at two different gestational periods is technically possible but extremely unlikely.

12. I’m allergic to cats. My mom is also allergic and I became so half-way through high school. Both my sisters became allergic to cats during high school as well.

13. I have carpal tunnel syndrome.

14. I love climbing trees

15. I love hiking. It’s cardio and strength training in one! If I had my way, I’d hike every weekend.

16. I love pilates/power yoga. It reminds me of ballet!

17. I was homeschooled from 5th grade through graduation and my social life didn’t suffer even the slightest. In fact, it greatly improved once I started homeschooling.

18. A lot of people are scared of hospitals. I’m not. Some of my earliest memories were of visiting the hospital when my mom was working there as a medical transcriptionist. It also helps that my grandfather was a doctor and my aunt is a nurse.  Medicine is a familiar field in my family.

19.  5 years of Spanish and all I got was this rusty Spanglish. Actually, when I hear people speak Spanish (and here in Texas, it’s almost more common than English), I can always understand some of what they’re saying, and I can usually read what’s written in Spanish. I’m not that confident in my ability to speak it, though.

20. I graduated Magna Cum Laude. I decide to take first semester Old Testament History with the hardest religion professor on campus, but I didn’t pick up on her teaching and testing style until half-way through second semester New Testament History. I got a C in Old Testament as a result, and if I had actually gotten an A in that one class, I would have graduated Summa Cum Laude. Humbug.

21. My minor was in psychology, I have 12 graduate level hours in counseling, and I’m a member of the Psi Chi National Honors Society for psychology.

22. I think my body requires 9-10 hours of sleep every night to feel rested. This means I never feel rested.

23. I have been blogging regularly since 2003. I was 14 and a sophomore in high school when I started my first blog.

24. I don’t swear. And as far as I can remember, I’ve never knowingly cussed. It’s not a habit I ever picked up, nor one I desire to have. I like to think I have a more creative vocabulary.

25. I eat hamburgers upside down. The burger, not myself. This is probably why my burger innards are all assembled backwards.

26. Those Larabars I was saving for my trip…I just ate ‘em. Both of them. Meh, I’ll buy more later.

27. I’ve been able to do a back-bend from a standing position since I was a single-digit age.

28. I’m currently reading the Harry Potter series for the first time. I just finished the Sorcerers Stone.

29. I’m a bit of a bread snob!

30. Tamales are my very favorite Mexican food!

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2 responses to “Quinoa-Lentil-Kale Soup

  1. “I eat hamburgers upside down. The burger, not myself” haha :) I pictured you hanging upside down eating a burger for a split second after that one! It’s really cool you’ve been blogging regularly for 8 years already- no wonder you’re such a great writer!

  2. oh that soup sounds great! I’ve been meaning to get some kale soon, so a stash of recipes like this would help :)

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