Lentil Quinoa Soup

Lentil Quinoa Soup is a vibrant, nourishing, and protein-packed dish that’s as comforting as it is healthy. With hearty lentils, nutty quinoa, and a medley of vegetables simmered in aromatic spices, this one-pot wonder is perfect for cozy dinners or prepping meals ahead of time. It’s naturally vegan, gluten-free, and full of fiber—ideal for anyone looking to eat clean without sacrificing flavor.

Why You’ll Love This Recipe

• Packed with plant-based protein and fiber
• Naturally gluten-free, dairy-free, and vegan
• One-pot, easy-to-make, and minimal cleanup
• Great for meal prep—flavors develop beautifully over time
• Customizable with your favorite spices and veggies

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Onion, diced
• Carrots, chopped
• Celery, chopped
• Garlic, minced
• Ground cumin
• Ground turmeric
• Ground ginger
• Red lentils, rinsed
• Quinoa, rinsed
• Diced tomatoes (canned, with juices)
• Vegetable broth
• Kale or spinach, chopped
• Salt and black pepper to taste
• Lemon juice (for serving)

directions

1. Sauté the Veggies: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
2. Add the Aromatics: Stir in garlic, cumin, turmeric, and ginger. Cook for 1-2 minutes, until fragrant.
3. Add Lentils and Quinoa: Add red lentils, quinoa, diced tomatoes (with juices), and vegetable broth. Stir well and bring to a boil.
4. Simmer: Reduce heat, cover, and simmer for 20 minutes, or until lentils and quinoa are tender.
5. Add Greens: Stir in kale or spinach and simmer for an additional 5 minutes, until wilted.
6. Season and Serve: Add salt and pepper to taste. Serve hot with a squeeze of fresh lemon juice for brightness.

Servings and timing

• Servings: 6
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

Variations

• Add chickpeas or white beans for extra protein
• Use fire-roasted tomatoes for a smoky flavor
• Swap kale for Swiss chard or spinach
• Spice it up with chili flakes or cayenne
• Blend part of the soup for a creamier texture

storage/reheating

Store in an airtight container in the fridge for up to 5 days.
Freeze for up to 3 months; let thaw in the fridge before reheating.
To reheat, warm on the stovetop over medium heat or in the microwave, stirring occasionally. Add a splash of broth or water if the soup has thickened.

FAQs

Is this soup vegan?

Yes, it’s 100% plant-based and vegan-friendly.

Can I use green or brown lentils instead of red?

Yes, but the cooking time will be longer—about 30–35 minutes. Red lentils cook faster and break down for a smoother texture.

Do I need to rinse quinoa before cooking?

Yes, rinsing removes its natural bitterness caused by saponins.

Can I make this in a slow cooker?

Absolutely. Add all ingredients except greens and cook on low for 6–8 hours. Stir in greens at the end.

Will the quinoa make the soup thick?

Quinoa thickens the soup slightly. Add extra broth if you prefer a thinner consistency.

Can I use frozen greens?

Yes, frozen spinach or kale works well—just add it straight into the pot during the last 5 minutes.

Is this soup good for weight loss?

Yes, it’s low in fat and high in fiber and protein, which help keep you full.

Can I prep this soup in advance?

Definitely. It stores and reheats well, making it perfect for meal prep.

Does this soup freeze well?

Yes, just leave room in the container for expansion and label with the date.

Can I add more vegetables?

Of course! Bell peppers, zucchini, or sweet potatoes are great additions.

Conclusion

Lentil Quinoa Soup is more than just a healthy meal—it’s a satisfying, nutrient-dense bowl of comfort. Easy to make, customizable, and ideal for make-ahead meals, it’s the kind of recipe that belongs in your regular rotation. Wholesome, flavorful, and endlessly adaptable, it’s a soup that truly nourishes from the inside out.

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