Description
A hearty and nutritious Lentil Quinoa Soup recipe that is not only delicious but also vegan and gluten-free. Packed with protein, fiber, and flavorful spices, this Mediterranean-inspired soup is perfect for a cozy meal.
Ingredients
Scale
For the Lentil Quinoa Soup:
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1 cup dried green or brown lentils, rinsed
- 1/2 cup uncooked quinoa, rinsed
- 6 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes
- 1 bay leaf
- Salt and black pepper to taste
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, carrots, and celery. Sauté for 5–7 minutes until vegetables are softened.
- Stir in cumin, turmeric, thyme, and smoked paprika. Cook for another minute to toast the spices.
- Add the lentils, quinoa, vegetable broth, diced tomatoes (with juices), and bay leaf. Bring to a boil, then reduce heat and simmer uncovered for 30–35 minutes, or until the lentils and quinoa are tender.
- Remove the bay leaf, then stir in lemon juice and fresh parsley. Taste and season with salt and black pepper as needed. Serve hot.
Notes
- This soup stores well and tastes even better the next day.
- Add chopped spinach or kale in the last 5 minutes of cooking for extra greens.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 240
- Sugar: 5g
- Sodium: 520mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg
