Directions:
- In large pot over medium heat, sauté onion until clear but not browned.
- Add carrots and celery, sauté a few minutes.
- Add garlic, sauté another minute.
- Add remaining spices, sauté another minute.
- Add broth, increase heat to high and bring to a boil.
- Add potatoes.
- Rinse lentils and quinoa well and add.
- If adding beans, add any time.
- Cover and turn heat down to low.
- Simmer for 45 minutes to an hour or more.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 227.21 Kcal (951 kJ) | ||
| Calories from fat | 34.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.78g | 6% | |
|---|---|---|---|
| Sodium | 560.82mg | 23% | |
| Potassium | 586.31mg | 12% | |
| Total Carbs | 38.85g | 13% | |
| Sugars | 3.17g | 13% | |
| Dietary Fiber | 9.04g | 36% | |
| Protein | 7.85g | 16% | |
| Vitamin C | 13.9mg | 23% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 2.5mg | 14% | |
| Calcium | 60.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 86.34 Kcal (361 kJ) | ||
| Calories from fat | 12.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.44g | 6% | |
|---|---|---|---|
| Sodium | 213.12mg | 23% | |
| Potassium | 222.81mg | 12% | |
| Total Carbs | 14.76g | 13% | |
| Sugars | 1.21g | 13% | |
| Dietary Fiber | 3.44g | 36% | |
| Protein | 2.98g | 16% | |
| Vitamin C | 5.3mg | 23% | |
| Vitamin A | 0.2mg | 15% | |
| Iron | 1mg | 14% | |
| Calcium | 22.9mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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