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Playing on Lentils & Quinoa

bgibson135

Aldi’s was supposed to have Lentils for $1.55 for 16 oz. but when I got there, they were only charging $1.39

Minus the Cinnamon.
Homemade Chicken Broth

Spicy Pork, Lentil & Quinoa Soup

This recipe aims for a comforting, slightly spicy, and aromatic soup.

Yields: 2-3 servings (approximately) Prep time: 15 minutes Cook time: 30-40 minutes

Ingredients:

  • 1 Hot Pork Sausage
  • 1 medium Carrot, diced
  • 0.25 cup Onion, diced
  • 1 Sweet Pepper, diced
  • 3 tbsp Cooked Lentils
  • 2 tsp Cooked Quinoa
  • 2 cups GV – Chicken Broth
  • 1 tsp Grass Fed Butter
  • 1-2 cloves garlic, minced (from Garlic Powder, see note)
  • 1/2 tsp Turmeric Powder
  • 1/4 tsp Fenugreek Powder
  • 1/4 – 1/2 tsp Red Pepper Flakes (adjust to your spice preference)
  • Salt & Pepper to taste
  • Fresh Cilantro, chopped (for garnish)

This soup is likely to be a good source of protein, fiber, and various vitamins and minerals.

Here’s a look at the key contributions from each main ingredient:

Hot Pork Sausage:

  • Calories: Can be significant, ranging from 100-200+ calories per sausage.
  • Protein: Good source of protein (e.g., around 10g per sausage).
  • Fat: Contains a notable amount of fat, including saturated fat.
  • Sodium: Often high in sodium due to processing and seasoning.

Lentils (cooked, 3 tbsp):

  • Calories: Relatively low for the volume, but contribute to overall energy.
  • Fiber: Excellent source of dietary fiber, crucial for digestive health and feeling full.
  • Protein: Good plant-based protein source.
  • Vitamins & Minerals: Rich in folate, iron, potassium, phosphorus, and magnesium.

Quinoa (cooked, 2 tsp):

  • Calories: Similar to lentils, it contributes to energy without being excessively high.
  • Carbohydrates: Primarily complex carbohydrates, providing sustained energy.
  • Protein: A “complete protein,” meaning it contains all nine essential amino acids, which is notable for a plant-based food.
  • Fiber: Contributes to dietary fiber intake.
  • Vitamins & Minerals: Good source of manganese, phosphorus, copper, folate, iron, magnesium, and zinc.

Carrots (1 medium):

  • Calories: Low in calories (around 25-50 calories per medium carrot).
  • Carbohydrates: Primarily complex carbs and natural sugars.
  • Fiber: Good source of dietary fiber.
  • Vitamins: Excellent source of Vitamin A (from beta-carotene), important for vision and immune function. Also contains some Vitamin C and K.

Onion (0.25 cup):

  • Calories: Very low in calories.
  • Vitamins & Minerals: Contains some Vitamin C, B vitamins, and potassium.
  • Antioxidants: Rich in antioxidants.

Sweet Peppers (1 pepper):

  • Calories: Low in calories.
  • Vitamins: Excellent source of Vitamin C (often more than an orange!), and also provides Vitamin A and some B vitamins.
  • Antioxidants: Rich in various antioxidants.

Cilantro:

  • Calories: Negligible.
  • Vitamins: Small amounts of Vitamin K and Vitamin A.
  • Antioxidants: Contains beneficial plant compounds.

Grass-Fed Butter (1 tsp):

  • Calories: Concentrated source of calories from fat.
  • Fat: Primarily saturated fat, but grass-fed butter also contains beneficial fats like Conjugated Linoleic Acid (CLA) and short-chain fatty acids.
  • Vitamins: Contains some fat-soluble vitamins like Vitamin A, E, and K2.

GV – Chicken Broth (2 cup):

  • Calories: Generally low in calories (e.g., around 5-10 calories per cup for low-fat versions).
  • Protein: Minimal protein, but contributes to the liquid base.
  • Sodium: Can be high in sodium, depending on the brand. Opting for low-sodium broth can help manage this.
  • Hydration: Primarily provides hydration.

Spices (Turmeric, Garlic Powder, Fenugreek Powder, Red Pepper Flakes, Salt & Pepper):

  • Calories: Negligible from the small amounts used.
  • Nutrient Boost:
    • Turmeric: Known for its anti-inflammatory and antioxidant properties due to curcumin.
    • Garlic Powder: Contains some vitamins and minerals, and compounds known for health benefits.
    • Fenugreek Powder: Contains fiber, iron, and has been studied for its potential effects on blood sugar and cholesterol.
    • Red Pepper Flakes: Contains capsaicin, which can have metabolism-boosting and pain-relieving effects.
    • Salt: Provides sodium (essential for bodily functions, but needs to be consumed in moderation).
    • Pepper: Contains trace amounts of minerals and antioxidants.

Overall Nutritional Profile of the Soup:

  • Good source of Protein: From the pork sausage, lentils, and quinoa.
  • High in Fiber: Thanks to the lentils, quinoa, carrots, onions, and sweet peppers.
  • Rich in Vitamins: Especially Vitamin A (from carrots and butter), Vitamin C (from sweet peppers and onions), and Folate (from lentils and quinoa).
  • Provides various Minerals: Including iron, potassium, magnesium, and zinc.
  • Hydrating: Due to the chicken broth.
  • Healthy Fats: From the butter and some from the sausage.
  • Antioxidants and Anti-inflammatory Compounds: From the vegetables and spices like turmeric, garlic, and sweet peppers.