Light and easily digested, yet satisfying and nutritious, this easy low
fat crockpot soup recipe is the perfect meal in a bowl.
Prep Time: 20 min. Cook Time: 5 - 6 hr
8 Servings
Ingredients:
1/2 cup quinoa
3/4 cup uncooked small red lentils (masoor dhal)
Optional: 1 Tbsp olive oil (Not optional in my opinion)
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 (about 1/2 inch piece peeled first)
1/2 jalapeno pepper, seeded
6 cups water or unsalted soup stock
1/2 tsp ground cumin
1/2 tsp ground fennel seed
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp ground 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
Crockpot 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
Stovetop Directions:
Heat oil in large sauce pan on medium
In a separate pan, bring to a boil: water or stock, quinoa, lentils, bay
leaf, cinnamon stick, ginger slices, jalapeno
Saute the veggies except for greens 10 minutes. Add cumin, coriander,
turmeric, fennel and paprika and stir until heated and veggies are
coated
Stir in the quinoa and lentils, bring to a boil, cover and simmer for 15
minutes. Add the optional greens. Cover and cook 5 more minutes or until
greens are wilted.
Stir in the fresh parsley, basil or cilantro, salt & pepper, and serve
Cooking Tips
To speed up cooking, preheat the crockpot on high, bring everything to a
boil in another pot, add to the crockpot and cook on high for 2 - 3
hours.
Heat oil in large sauce pan on medium
In a separate pan, bring to a boil: water or stock, quinoa, lentils, bay
leaf, cinnamon stick, ginger slices, jalapeno
Saute the veggies except for greens 10 minutes. Add cumin, coriander,
turmeric, fennel and paprika and stir until heated and veggies are
coated
Stir in the quinoa and lentils, bring to a boil, cover and simmer for 15
minutes. Add the optional greens. Cover and cook 5 more minutes or until
greens are wilted.
Stir in the fresh parsley, basil or cilantro, salt & pepper, and serve
Cooking Tips
To speed up cooking, preheat the crockpot on high, bring everything to a
boil in another pot, add to the crockpot and cook on high for 2 - 3
hours.
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