Description
This Lentil Quinoa Soup is a hearty and nutritious dish that is easy to make and packed with flavor. The combination of lentils, quinoa, and vegetables in a savory broth makes it a satisfying meal on its own or paired with crusty bread. This vegan and gluten-free soup is perfect for a comforting and healthy meal.
Ingredients
Scale
Vegetable Base:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
Soup Ingredients:
- 1 cup dried green or brown lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 can (14.5 oz) diced tomatoes with juice
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 3 cups fresh spinach or kale, chopped
- juice of 1 lemon
- fresh parsley for garnish
Instructions
- Prepare Vegetable Base: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté for 5 minutes until softened. Stir in garlic and cook for 1 minute.
- Cook Soup: Add lentils, quinoa, diced tomatoes, vegetable broth, cumin, paprika, thyme, bay leaf, salt, and black pepper. Bring to a boil, then simmer covered for 30 minutes, until lentils are tender and quinoa is cooked. Stir in spinach and cook for 2–3 minutes until wilted.
- Finish and Serve: Remove bay leaf, stir in lemon juice, and adjust seasoning. Garnish with fresh parsley before serving.
Notes
- This soup is hearty and filling on its own but also pairs well with crusty bread.
- For extra protein, add cooked shredded chicken.
- Leftovers store well in the refrigerator for up to 4 days and freeze beautifully.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 7 g
- Sodium: 620 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 11 g
- Protein: 13 g
- Cholesterol: 0 mg
