Description
A hearty and nutritious Lentil Quinoa Soup that is both vegan and gluten-free. Packed with protein and wholesome ingredients, this Mediterranean-inspired soup is a flavorful and satisfying dish perfect for any meal.
Ingredients
Scale
For the Lentil Quinoa Soup:
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 cup dried green or brown lentils, rinsed
- 1/2 cup quinoa, rinsed
- 1 can (14 ounces) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups fresh spinach or kale, chopped
- juice of 1 lemon
- fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and sauté for 5–6 minutes until softened.
- Stir in the garlic and cook for 1 minute.
- Add lentils, quinoa, diced tomatoes, vegetable broth, cumin, paprika, turmeric, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 30–35 minutes, until lentils and quinoa are tender.
- Stir in spinach and cook for 2 minutes until wilted.
- Add lemon juice, adjust seasoning to taste, and ladle into bowls. Garnish with fresh parsley before serving.
Notes
- For extra richness, stir in 1 tablespoon of olive oil or a dollop of Greek yogurt before serving.
- This soup freezes well for up to 3 months.
- You can use red lentils, but keep in mind they cook faster and will make the soup creamier.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 280
- Sugar: 6 g
- Sodium: 640 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 11 g
- Protein: 13 g
- Cholesterol: 0 mg
