Spicy Vegan Lentil Quinoa Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Vegan Lentil Quinoa Soup
55 min.
4
276kcal

Suggestions

Ingredients

  • 0.5 cup carrots chopped
  • cup celery chopped
  • tablespoon chili powder 
  • tablespoon cumin 
  • tablespoon ground ginger 
  • cup lentils dry
  • 0.5 cup mushrooms 
  • 0.5 cup quinoa 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Combine water, celery, lentils, quinoa, carrots, mushrooms, chili powder, cumin, and ginger in a saucepan. Cover saucepan and cook soup over medium-low heat until vegetables and lentils are tender, 45 to 60 minutes.

Nutrition Facts

Calories276kcal
Protein23.81%
Fat8.31%
Carbs67.88%

Properties

Glycemic Index
35.11
Glycemic Load
4.22
Inflammation Score
-10
Nutrition Score
26.861304334324%

Flavonoids

Catechin
0.17mg
Apigenin
0.72mg
Luteolin
0.28mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.13mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:275.83kcal
13.79%
Fat:2.59g
3.99%
Saturated Fat:0.35g
2.2%
Carbohydrates:47.7g
15.9%
Net Carbohydrates:29.57g
10.75%
Sugar:2.53g
2.81%
Cholesterol:0mg
0%
Sodium:83.27mg
3.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.73g
33.45%
Manganese:1.63mg
81.26%
Fiber:18.13g
72.52%
Folate:284.06µg
71.02%
Vitamin A:3420.45IU
68.41%
Vitamin B1:0.54mg
35.74%
Iron:6.34mg
35.21%
Phosphorus:351.16mg
35.12%
Magnesium:119.71mg
29.93%
Copper:0.51mg
25.28%
Vitamin B6:0.47mg
23.61%
Potassium:815.37mg
23.3%
Zinc:3.31mg
22.09%
Vitamin B2:0.27mg
15.68%
Vitamin B5:1.5mg
15%
Vitamin K:14.12µg
13.44%
Vitamin B3:2.67mg
13.33%
Selenium:8.21µg
11.72%
Vitamin E:1.74mg
11.61%
Calcium:81.7mg
8.17%
Vitamin C:4.23mg
5.13%
Source:Allrecipes