[Quinoa Lentil Soup is vegan, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut-free, yeast-free, and low glycemic. Suitable for all stages on an anti-candida diet.]
With holiday season almost upon us, it seems as if signs of the festive season are everywhere: the air is crisper; flyers for gift baskets appear with each morning’s newspaper; stores are festooned with glittery decor and piles of sweaters, scarves, gloves and other winter apparel (great gifts, you know); radio stations have started to play all those “fa-la-la”-type tunes; and everyone is sipping on some form or other of latte (I prefer this coffee-free one). And, it’s also new book season.
The release of lots of just-published volumes this time of year means I get to try a plethora of new recipes from fabulous new cookbooks–like Super Seeds by my friend Kim Lutz, who pens the blog Kim’s Welcoming Kitchen. The book focuses on five key superfood seeds: chia, quinoa, flax, hemp and amaranth. Luckily for me, these are all gluten-free and vegan (while all the recipes in the book are vegan, there are some non gluten-free options).
The book begins with a great intro to the “The Power of Super Seeds,” including their nutritional benefits, specific nutrients in each, a quick description of each individual seed, and the importance of whole foods in our diets. This is followed by a chapter on “Basic Super Seed Recipes and Preparations,” which includes basic cooking methods for each, how to prepare homemade flours from the seeds, how to pop amaranth (gotta try that one!), and recipes for other fundamentals, such as hemp pesto or seed butters (a great alternative to nut butter for those with allergies).
The remainder of the book provides 75+ recipes by category: Breakfasts (like Pumpkin Pancakes, Quinoa Scramble, Amaranth Porridge); Soups and Salads (such as Massaged Kale Salad, Black Bean and Sweet Potato Chili, Lemon Basil Quinoa Salad); Entrees (how about Pesto Veggie Burgers, Hemp Seed Hummus, Pineapple Fried Quinoa?); Baked Goods (including Amaranth Cornbread, Strawberry Chocolate Chunk Mini-Muffins, Blueberry Scones); and Desserts (with Chocolate Chip Nut Butter Snack Cake, Granola Cookies, Cocoa Cookie Batter Power Bites). Finally, the book wraps up with “Super Seed Extras,” such as conversion charts, FAQ, and more. Kim has managed to pack a whole lot of information and recipes into a sleek little volume!
Today, Kim has agreed to share her recipe for Quinoa Lentil Soup with RH readers. I made this the other day and ended up eating it 3 days in a row–and it just kept getting better. Like many soups, the flavors intensified and melded over time, highlighting the fragrant cumin and hint of smoke in the spices more and more as the soup was reheated. I loved that this was a thick, hearty, almost stew-like bowlful that provided a major hit of protein in every serving. This is a great soup for winter nights (or afternoons)–and as a bonus, it’s really easy to make, too.
Super Seeds is a compact volume that’s jam-packed with useful information and yummy recipes. And with the holidays almost upon us. . . well, of course it would make a perfect gift, too. 😉
Quinoa Lentil Soup (reprinted with permission from Super Seeds by Kim Lutz, ©2014, Sterling Publishing).
This filling, smoky-flavored soup is loaded with fiber and protein from both the lentils and the quinoa. If you are using thick carrots, cut them in half lengthwise before slicing them. Paired with a green salad, this makes a delicious and nutritious light supper or lunch.
1 Tbsp (15 ml) olive oil
2 carrots, peeled and thinly sliced
1 onion, cut into small dice
3 cloves garlic, minced
1 tsp (5 ml) ground cumin
1 tsp (5 ml) smoked paprika
1 15-0unce (450 ml) can tomato sauce or crushed tomatoes
1 cup dried red lentils, picked over and rinsed
1 cup (240 ml) quinoa, rinsed
8 cups (2 L) water
2 tsp (10 ml) salt [I used less]
In a soup pot, heat olive oil over medium heat.
Add carrots and onion. Cook for 2 minutes, or until onion is softened.
Add garlica nd cook for one more minute. Add cumin and smoked paprika. Stir to distribute.
Add remaining ingredients. Bring to a boil.
Reduce heat to low, cover, and simmer 25 to 30 minutes, or until quinoa is cooked and lentils are soft.
Makes about 10 servings. May be frozen.
Suitable for: ACD All stages, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, yeast-free, vegan, low glycemic.
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To see other recipes from the book, check these out:
Amaranth Stuffed Acorn Squash from Spabettie
Creamy Golden Corn Soup from Go Dairy Free
Massaged Kale Salad from MamaBalance
Hemp Seed Hummus from Recipe Renovator
Granola Cookies from Go Dairy Free
Lemon Basil Quinoa Salad from The Blender Girl
I’ve shared this recipe on Gluten-Free Wednesdays.
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