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
Scale
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
