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Ingredientes
- 1/3 c. brown lentils sorted & rinsed
- 2 Tbsp. green split peas sorted & rinsed
- 14 1/2 ounce stewed tomatoes Italian seasoned
- 14 1/2 ounce fat-free chicken broth
- 1 c. vegetarian bouillon from cube
- 1 1/4 c. water or possibly as needed
- 1/2 tsp extra virgin extra virgin olive oil
- 1 tsp dry thyme
- 1/2 tsp freshly grnd black pepper
- 1 x bay leaf left whole
- 1 x fennel stalk with frond
- 1 x leafy rib celery (about 3-inch piece)
- 2 x garlic cloves to taste
- 1 x onion
- 1 x carrot
- 1 x Lean Italian sausage link, Turkey Store optional
- 2 Tbsp. quinoa rinsed and steamed (or possibly 1/2-c. cooked quinoa)
- 2 c. minced fresh spinach or possibly chard
- 1/2 tsp marjoram
- 2 Tbsp. finely minced dry tomatoes
- 2 Tbsp. minced fresh parsley and/or possibly
- 2 Tbsp. minced fresh cilantro
- 2 tsp anisette or possibly
- 1/4 tsp orange zest
Direcciones
- This soup is sweet from lentils, peas, tomatoes and carrots. So, instead of using tiny pasta, add in slightly bitter Quinoa. We added all of the options. 12/97 Hearty soup for 6 with bread.
- STOCK: We need 5 c. of liquid to begin the soup. Drain the stewed tomatoes, collecting the liquid in a calibrated bowl. Set tomatoes aside to drain some more. To the bowl, add in chicken broth, c. of bouillon
- (dissolved cube) and make up the difference with water.
- Put stock in a soup pot along with lentils, peas, oil, thyme, and pepper.
- Add in whole, so which you can remove them latter, bay leaf, fennel frond, and piece of leafy celery. Bring to a boil. Reduce heat and simmer till lentils are tender (20 to 25 min).
- Quinoa may be made far in advance. Rinse it several times with a fine mesh sieve. Cook it by steaming the way we would rice but quinoa expands to 4 times it's original measure (at least 4 parts water to each part grain).
- Make the quinoa (keen-wah) if needed.
- Meanwhile, finely chop (in food processor fitted with metal blade) the onion, carrot and garlic. Set aside. In a large skillet, set over medium heat, cook till slightly caramelized and aromatic, the liquid removed tomatoes, garlic, carrot, and onion. Optional: add in the contents of a turkey-lean Italian sausage link to the skillet and brown and crumble the meat.
- Remove the large vegetables and bay leaf from the soup. Add in the contents of the skillet. Add in up to 1 c. of water if needed. Simmer till mellow: 15 to 25 mins. Add in the cooked quinoa and spinach. Adjust for salt, pepper, garlic. Add in none or possibly all of the options. Let simmer for about 5 min or possibly till spinach is just wilted and serve in a wide bowl.
- NOTES : I know this soup has a long list of ingredients - but it was very filling: 1 c. plus a slice of multi-grain bread and we were full.
- Well, I was. Bob had second helping. Lots of flavor. Might serve with a little parmesan.
- Here is the description: This soup is sweet from lentils, peas, tomatoes and carrots. So, instead of using tiny pasta, add in slightly bitter Quinoa. We added all of the options. 12/97 Hearty soup for 6 with bread.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 275g | |
| Recipe makes 6 servings | |
| Calories 128 | |
| Calories from Fat 62 | 48% |
| Total Fat 6.86g | 9% |
| Saturated Fat 2.27g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 428mg | 18% |
| Potassium 498mg | 14% |
| Total Carbs 12.39g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 3.68g | 2% |
| Protein 5.49g | 9% |
