If you are looking for a comforting and nourishing meal that feels like a warm hug in a bowl, this Lentil Quinoa Soup Recipe is exactly what you need. Packed with wholesome ingredients and vibrant flavors, this soup combines the earthy heartiness of lentils with the nutty texture of quinoa, creating a satisfying dish that’s both vegan and gluten-free. It’s perfect for chilly evenings or anytime you crave something healthy yet deeply flavorful. Plus, it’s easy to make and full of nutrients, making it a fantastic addition to your regular meal rotation.
Ingredients You’ll Need
Each ingredient in this Lentil Quinoa Soup Recipe plays a crucial role in building layers of flavor, color, and texture. From the aromatic spices to the fresh greens, these simple ingredients come together beautifully to create a soup that’s as delicious as it is wholesome.
- 1 tablespoon olive oil: Adds richness and helps soften the veggies while infusing the soup with a subtle fruity note.
- 1 small yellow onion (diced): Provides a sweet and savory base that enhances the overall flavor profile.
- 2 cloves garlic (minced): Offers a punch of aromatic depth and warmth.
- 2 carrots (peeled and sliced): Contributes a natural sweetness and lovely orange hue.
- 2 celery stalks (sliced): Lends a gentle crunch and fresh, herbal undertones.
- 1 teaspoon ground cumin: Brings a comforting earthiness with a hint of spice.
- 1/2 teaspoon smoked paprika: Adds a smoky complexity that elevates the soup’s taste.
- 1/2 teaspoon dried thyme: Introduces an aromatic herbal note that ties everything together.
- 1 cup dry green or brown lentils (rinsed): The star protein of the dish, providing texture and heartiness.
- 1/3 cup uncooked quinoa (rinsed): Offers a light nuttiness and boosts the nutritional value with extra protein and fiber.
- 6 cups vegetable broth: Forms the flavorful liquid base that carries all the ingredients.
- 1 bay leaf: Steeps in its subtle aroma and depth during cooking.
- 1 teaspoon salt (or to taste): Enhances and balances the flavors perfectly.
- 1/2 teaspoon black pepper: Adds mild heat and sharpness.
- 2 cups chopped fresh spinach or kale: Brings vibrant green color and a nutritious boost.
- 1 tablespoon lemon juice (optional): Brightens the soup with a fresh, tangy finish.
- Chopped fresh parsley for garnish (optional): Adds a pop of green and a fresh herbal note on top.
How to Make Lentil Quinoa Soup Recipe
Step 1: Sauté Your Base
Start by warming the olive oil in a large pot over medium heat. Add the diced onion and cook it gently for about 3 to 4 minutes until it turns soft and translucent. This step is all about building the foundation of flavor, so take your time to coax out the sweetness from the onion before moving on.
Step 2: Add Garlic, Carrots, and Celery
Next, toss in the minced garlic along with the sliced carrots and celery. Cook them together for another 3 minutes. This combination not only adds sweetness and earthiness but also gives your soup wonderful texture as these veggies soften but don’t completely lose their bite.
Step 3: Spice Things Up
Stir in the ground cumin, smoked paprika, and dried thyme. Make sure the veggies are evenly coated in these warm spices; this is where your soup starts developing its inviting Mediterranean flavor with an aromatic kick that makes every spoonful something special.
Step 4: Add Lentils, Quinoa, and Broth
Pour in the vegetable broth, then add the rinsed lentils and quinoa. Don’t forget the bay leaf, salt, and black pepper. Give everything a good stir and bring the mixture to a boil. The combination of lentils and quinoa will cook together, absorbing the flavors and creating a wonderfully hearty consistency.
Step 5: Simmer and Cook Through
Once boiling, reduce the heat to a gentle simmer and cover the pot. Let it cook for 25 to 30 minutes until the lentils and quinoa are tender. This simmering time allows the flavors to mingle beautifully, and the soup thickens slightly into a satisfying, cozy dish.
Step 6: Wilt the Greens and Finish
Remove the lid and stir in your chopped spinach or kale. Let it cook for an extra 2 to 3 minutes until those greens are just wilted, preserving their bright color and nutrients. Take out the bay leaf and if you like, stir in a splash of fresh lemon juice for brightness. Taste the soup and adjust the seasoning with salt and pepper as needed.
How to Serve Lentil Quinoa Soup Recipe
Garnishes
To elevate your Lentil Quinoa Soup Recipe, fresh chopped parsley sprinkled on top adds a delightful herbal freshness and a beautiful green contrast. A drizzle of good-quality olive oil just before serving also adds a luscious finish that complements the soup’s wholesome flavors perfectly.
Side Dishes
This soup pairs wonderfully with crusty whole grain bread or a warm pita for dipping. You can also serve it alongside a crisp green salad to add freshness and crunch, making a well-rounded, nutrient-packed meal that satisfies any appetite.
Creative Ways to Present
For a fun twist, serve the soup in a hollowed-out bread bowl to impress guests or family. Alternatively, offer bowls of grated vegan cheese or toasted nuts on the side for a bit of texture and richness, allowing everyone to customize their experience.
Make Ahead and Storage
Storing Leftovers
Leftover Lentil Quinoa Soup Recipe keeps beautifully in the fridge for up to 4 days. Store it in an airtight container to preserve its flavors and freshness, making for an easy grab-and-go lunch or a quick dinner on busy days.
Freezing
This soup freezes exceptionally well. Pour cooled soup into freezer-safe containers or bags and freeze for up to 3 months. When ready to eat, thaw overnight in the fridge for best results or gently reheat straight from frozen on the stovetop or in the microwave.
Reheating
To reheat, warm the soup gently over medium-low heat on the stove, stirring occasionally until heated through. Adding a splash of water or broth during reheating can help maintain the soup’s texture and prevent it from becoming too thick.
FAQs
Can I use red lentils instead of green or brown?
Absolutely! Red lentils cook faster and tend to break down more, resulting in a creamier soup texture. Just reduce the simmering time slightly to avoid overcooking them.
Is it necessary to rinse quinoa before cooking?
Rinsing quinoa helps remove its natural coating called saponin, which can taste bitter. So, yes, rinsing is recommended for the best flavor and to avoid any unwanted bitterness in your soup.
Can I make this soup in a slow cooker?
Yes, you can adapt the recipe to a slow cooker by combining all ingredients except the greens and lemon juice on low for about 6 to 8 hours. Add the greens in the last 15 to 20 minutes to keep them vibrant and fresh.
How do I adjust the seasoning if the soup tastes flat?
Sometimes, a pinch more salt or a squeeze of fresh lemon juice can really brighten and balance the flavors, bringing out the best in your Lentil Quinoa Soup Recipe.
Is this soup suitable for meal prep?
Definitely! It stores and reheats well, making it an ideal choice for meal prepping. Portion out into individual containers, and you’ll have hearty and healthy lunches or dinners ready all week long.
Final Thoughts
This Lentil Quinoa Soup Recipe is one of those soul-satisfying dishes that’s easy to love and even easier to make. It’s vibrant, heartwarming, and packed with goodness, perfect for anyone wanting a nutritious and delicious meal without any fuss. Give it a try, and I promise it will soon become your go-to soup for any season.
Print
Lentil Quinoa Soup Recipe
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Vegan, Gluten Free
Description
A hearty and nutritious Lentil Quinoa Soup made with fresh vegetables, fragrant spices, and wholesome lentils and quinoa. This vegan and gluten-free Mediterranean-inspired soup is perfect for a healthy, comforting meal any day of the week.
Ingredients
Vegetables and Aromatics
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- 2 cups chopped fresh spinach or kale
Spices and Herbs
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt, or to taste
- 1/2 teaspoon black pepper
- Chopped fresh parsley for garnish (optional)
Grains and Legumes
- 1 cup dry green or brown lentils, rinsed
- 1/3 cup uncooked quinoa, rinsed
Liquids and Oils
- 1 tablespoon olive oil
- 6 cups vegetable broth
- 1 tablespoon lemon juice (optional)
Instructions
- Saute Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened and translucent, stirring occasionally to prevent burning.
- Add Vegetables and Spices: Stir in the minced garlic, sliced carrots, and celery. Cook for another 3 minutes until the vegetables begin to soften. Add ground cumin, smoked paprika, and dried thyme, stirring thoroughly to coat the vegetables with the spices and release their aroma.
- Add Broth, Lentils, and Quinoa: Pour in the vegetable broth along with the rinsed lentils, quinoa, bay leaf, salt, and black pepper. Stir gently to combine all ingredients evenly.
- Simmer the Soup: Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 25 to 30 minutes or until both lentils and quinoa are tender and cooked through.
- Incorporate Greens: Remove the lid and stir in the chopped spinach or kale. Cook for an additional 2 to 3 minutes until the greens wilt and integrate well into the soup.
- Finish and Serve: Remove and discard the bay leaf. Stir in lemon juice if desired for brightness. Taste the soup and adjust seasoning with additional salt or pepper if needed. Serve hot, garnished with fresh parsley if using.
Notes
- For added richness and flavor, drizzle with a little extra olive oil just before serving.
- Swap kale for spinach depending on preference and availability.
- Use red lentils instead of green or brown lentils for a softer texture and slightly quicker cooking time.
- This soup stores well and flavors improve when reheated, making it perfect for meal prep.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
