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BOUNTIFUL QUINOA LENTIL SOUP

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Total Time (Hours)
3.5
Difficulty
1
Servings
14
Ingredients
11
Total Prep Time: 25 minutes
Calories Per Serving: 189
Nutrients

Nutrition Facts

1 1/3 cups

Amount per serving
Calories 189 Calories from fat: 46
% Daily Value*
Fat 5 g 7 %
Saturated 1 g 3 %
Trans 0 g
Polyunsaturated Fat 2 g %
Monounsaturated Fat 1 g %
Cholesterol 0 mg 0 %
Sodium 458 mg 20 %
Potassium 420 mg 9 %
Carbohydrate 29 g 10 %
Fiber 6 g 21 %
Sugars 7 g
Protein 8 g
Vitamin A 15 %
Vitamin C 40 %
Calcium 6 %
Iron 15 %
Vitamin E 2 %
Thiamin 6 %
Vitamin B6 4 %
Phosphorus 4 %
Magnesium 2 %
Manganese 8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

2 teaspoons olive oil
2 medium DOLE® Yellow Onions, chopped
2 packages (8 ounces each) DOLE® Mushrooms, sliced
8 garlic cloves, coarsely chopped
½ small bunch DOLE® Celery, chopped
2 tablespoons ras el hanout seasoning 
1 teaspoon kosher salt
2 cans (28 ounce each) no salt added diced tomatoes in juice
1¾ cups dry brown and/or green lentils
1 teaspoon fresh thyme leaves
2 packages (8.4 ounces each) DOLE® Bountiful Triple Quinoa Kit™

Directions

  1. Heat oil in a large skillet over medium-high heat; add onions and cook 3 minutes or until softened, stirring occasionally. Add mushrooms, garlic, celery, ras el hanout and salt; cook 5 minutes or until fragrant and vegetables begin to brown, stirring occasionally.

  2. Transfer onion mixture to 5- to 6-quart slow cooker; stir in tomatoes, lentils, thyme and 8 cups water. Cover; cook on high 4 hours (or low 8 hours) or until lentils are tender.
  3. Stir in Bountiful Kits; cook 10 minutes or until greens are tender. Makes about 19 cups.


    Chef Tip

    To make ras el hanout seasoning, toast 1 teaspoon cumin seeds, ½ teaspoon each coriander seeds and allspice berries, and ¼ teaspoon whole cloves in a dry skillet over medium-low heat 3 minutes or until fragrant. Pulse spice mixture in a blender or spice grinder to a coarse powder. Transfer to a medium bowl; stir in 1 teaspoon each sea salt, fresh ground black pepper, ½ teaspoon each ground cinnamon and ground red pepper. Makes about ¼ cup. Store in an airtight container at room temperature up to 6 months.

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BOUNTIFUL QUINOA LENTIL SOUP Prep Time:25 minutes Cook time:3.5 Hours Serves: 14
Nutrition facts: 189 Calories, 5 grams fat
Ingredients:

2 teaspoons olive oil
2 medium DOLE® Yellow Onions, chopped
2 packages (8 ounces each) DOLE® Mushrooms, sliced
8 garlic cloves, coarsely chopped
½ small bunch DOLE® Celery, chopped
2 tablespoons ras el hanout seasoning 
1 teaspoon kosher salt
2 cans (28 ounce each) no salt added diced tomatoes in juice
1¾ cups dry brown and/or green lentils
1 teaspoon fresh thyme leaves
2 packages (8.4 ounces each) DOLE® Bountiful Triple Quinoa Kit™

Directions:Heat oil in a large skillet over medium-high heat; add onions and cook 3 minutes or until softened, stirring occasionally. Add mushrooms, garlic, celery, ras el hanout and salt; cook 5 minutes or until fragrant and vegetables begin to brown, stirring occasionally.

Transfer onion mixture to 5- to 6-quart slow cooker; stir in tomatoes, lentils, thyme and 8 cups water. Cover; cook on high 4 hours (or low 8 hours) or until lentils are tender.Stir in Bountiful Kits; cook 10 minutes or until greens are tender. Makes about 19 cups.


Chef Tip

To make ras el hanout seasoning, toast 1 teaspoon cumin seeds, ½ teaspoon each coriander seeds and allspice berries, and ¼ teaspoon whole cloves in a dry skillet over medium-low heat 3 minutes or until fragrant. Pulse spice mixture in a blender or spice grinder to a coarse powder. Transfer to a medium bowl; stir in 1 teaspoon each sea salt, fresh ground black pepper, ½ teaspoon each ground cinnamon and ground red pepper. Makes about ¼ cup. Store in an airtight container at room temperature up to 6 months.