Description
This hearty and nutritious Lentil Quinoa Soup is a perfect blend of wholesome ingredients, combining protein-rich lentils and quinoa with fresh vegetables and warming spices. Ideal for a comforting meal, this vegan and gluten-free soup is packed with fiber and flavor, making it a healthy choice for any day of the week.
Ingredients
Scale
Vegetables
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 cups chopped kale or spinach
- Chopped fresh parsley for garnish
Dry Ingredients & Spices
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt
- 1 cup dried lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 bay leaf
Liquids
- 1 tablespoon olive oil
- 1 (14-ounce) can diced tomatoes
- 6 cups vegetable broth
- 2 tablespoons lemon juice
Instructions
- Sauté Vegetables: Heat olive oil in a large pot over medium heat. Add the chopped onion, diced carrots, and diced celery; sauté for about 5 minutes until the vegetables are softened and fragrant.
- Add Spices and Garlic: Stir in minced garlic, ground cumin, smoked paprika, black pepper, and salt. Cook for 1 minute until the spices are aromatic.
- Add Main Ingredients: Mix in the rinsed lentils and quinoa, canned diced tomatoes, vegetable broth, and bay leaf. Stir well to combine all ingredients.
- Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25 to 30 minutes until the lentils and quinoa are tender.
- Add Greens: Remove the bay leaf from the pot, then stir in the chopped kale or spinach. Cook for another 2 to 3 minutes until the greens are wilted.
- Finalize and Serve: Stir in the lemon juice and adjust seasoning with additional salt and pepper if needed. Serve the soup hot, garnished with fresh parsley.
Notes
- For a heartier version, add diced potatoes or sweet potatoes during the simmering step.
- This soup stores well in the refrigerator for up to 5 days and freezes well, making it great for meal prep.
