- 100 g quinoa
- 60 g lentils, soaked in water for 2 hours
- 1 ½ liters chicken stock
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 500 g low fat yogurt
- 1 egg, lightly beaten
- 1 ½ tablespoons all purpose flour, mixed with 2 tablespoons water
- 80 g butter from cow milk, cut into very small cubes
- 1 tablespoon dry mint
- 1 teaspoon bukovo red pepper flakes
- grated zest and juice form 1 lemon
- spring onions
- fresh mint, finely chopped
Quinoa and Lentil Soup
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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- Add 1 tablespoon olive oil to a pan and place over high heat. Add the minced garlic and sauté until it turns golden. Remove from heat.
- Rinse the quinoa 2-3 times and place in a pot full of water. Boil for 20 minutes or until it softens.
- Drain and set aside in a bowl.
- Place the lentils in a pot full of water and boil for 10-12 minutes or until they soften.
- Drain and set aside.
- Combine the chicken stock, sautéed onion and garlic in a pot and bring to a boil.
- Whisk the eggs, yogurt and the flour-water mixture together in a bowl. Add some of the chicken stock in spoonfuls to warm up the egg mixture, while whisking continuously.
- Transfer the egg mixture to the pot with the chicken stock. Stir, lower heat and allow it to warm up but not come to a boil.
- Melt the butter in a pan. Add the bukovo and dry mint. Cook for 2-3 minutes and add the lemon zest and lemon juice. Stir and remove from heat.
- To serve, divide the quinoa and lentils between bowls. Top off with soup. Add the aromatic butter, spring onions and fresh mint, all finely chopped.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by