Vegetable quinoa lentil soup mix
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Quinoa, red lentils, dehydrated vegetables and herbs packed in a jar or bag. Simmer in broth for an easy soup that also works for camping.
Ingredients
- 1/2 cup quinoa uncooked
- 1/3 cup red split lentils (do not substitute)
- 3/4 cup dehydrated vegetables
- 1/2 tsp onion powder
- 1/4 tsp garlic powder
- 1/8 tsp black pepper
- 1 tsp thyme
- 1/2 Tbsp parsley flakes
Equipment
- mixing bowl
- zip-top bags
- mason jars
- stockpot
Directions
- Place the quinoa and red lentils in a small bag.
- Stir the remaining ingredients together in a small bowl until well blended.
- Put the vegetable and herb mix into a jar or plastic bag.
- Rest the bag of quinoa and lentils on top.
- Seal tightly and add a label.
Notes
To cook: rinse the quinoa and lentils under cold water. Add to a pot with 6 cups stock or broth (or 4 to 6 tsp bouillon powder, depending on brand, and 6 cups water). Add the vegetable and herb mix. Bring to a boil, reduce heat, simmer 20 to 25 minutes. Adjust seasoning.
For camping, add enough bouillon for 6 cups water (about 2 individually wrapped cubes). Leftovers (1 cup cooked beans, frozen vegetables, tomato sauce, salsa, meat) can go in near the end. To replace the spices, use 1 Tbsp onion soup mix.
Nutrition
Serving: 64g | Calories: 156kcal | Carbohydrates: 28g | Protein: 7.9g | Fat: 1.6g | Saturated Fat: 0.2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 15mg | Potassium: 295mg | Fiber: 4.4g | Sugar: 0.4g | Vitamin A: 1307IU | Vitamin C: 3.8mg | Calcium: 30mg | Iron: 2.6mg
Nutrition is an estimate per serving from USDA FoodData Central, as cooked, 4 servings from the whole mix with 6 cups stock or broth (or 4 to 6 tsp bouillon powder, depending on brand, and 6 cups water); quinoa counted as dry quinoa, red split lentils counted as dry lentils, dehydrated vegetables counted as mixed vegetables, thyme counted as dried thyme. Brands and portions vary, so use it only as an approximation.
