Description
This hearty lentil quinoa soup is a nutritious and satisfying one-pot meal packed with plant-based protein, fiber, and flavor. Made with wholesome vegetables, lentils, and quinoa, it’s perfect for a healthy lunch or dinner.
Ingredients
Units
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- 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 turmeric
- 1 teaspoon dried thyme
- 1 (15 oz) can diced tomatoes
- 3/4 cup green or brown lentils, rinsed
- 1/2 cup quinoa, rinsed
- 6 cups vegetable broth
- Salt and pepper, to taste
- 2 cups chopped spinach or kale (optional)
- Lemon juice, for serving (optional)
Instructions
- In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté for 2–3 minutes until fragrant.
- Add carrots and celery. Cook for another 5 minutes until slightly softened.
- Stir in cumin, turmeric, and thyme. Cook for 1 minute.
- Add diced tomatoes, lentils, quinoa, and vegetable broth. Bring to a boil.
- Reduce heat and simmer uncovered for 25–30 minutes, or until lentils and quinoa are tender.
- Stir in spinach or kale if using, and cook for another 2–3 minutes until wilted.
- Season with salt and pepper. Add a squeeze of lemon juice before serving for brightness.
Notes
- This soup freezes well – let cool completely before storing in freezer-safe containers.
- For a spicier version, add a pinch of red pepper flakes.
- Rinse lentils and quinoa well to reduce bitterness and improve texture.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 260
- Sugar: 5g
- Sodium: 500mg
- Fat: 6g
- Saturated Fat: 0.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg