Description
This Lentil Quinoa Soup is a hearty and nutritious meal that is perfect for a cozy night in. Packed with protein and fiber, this vegan and gluten-free soup is full of flavor from the aromatic spices and vegetables.
Ingredients
Scale
Vegetable Base:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
Seasonings and Grains:
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- 1 teaspoon dried thyme
- ¾ cup dry green or brown lentils, rinsed
- ½ cup quinoa, rinsed
Liquid and Garnish:
- 1 can (14.5 ounces) diced tomatoes with juice
- 6 cups vegetable broth
- Salt and black pepper to taste
- Juice of ½ lemon
- Optional: fresh parsley for garnish
Instructions
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery, and sauté for 5–6 minutes until softened.
- Add Seasonings: Stir in garlic, cumin, paprika, and thyme, and cook for 1 minute until fragrant.
- Cook Lentils and Quinoa: Add lentils, quinoa, diced tomatoes with juice, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30–35 minutes, or until lentils and quinoa are tender.
- Season and Serve: Season with salt and pepper, stir in lemon juice, and serve hot with fresh parsley if desired.
Notes
- This soup thickens as it sits—add more broth or water to reach your preferred consistency when reheating.
- It freezes well and is perfect for meal prep.
- For extra flavor, stir in a handful of spinach or kale in the last few minutes of cooking.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 520mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
