Description
Warm, hearty, and packed with plant-based goodness, this Hearty Vegetable Lentil Quinoa Soup is the perfect comforting meal for any day. It features protein-rich lentils, nutty quinoa, and a medley of vibrant vegetables simmered in an aromatic broth. Whether you’re looking for a healthy dinner or meal prep inspiration, this vegan and gluten-free soup is guaranteed to satisfy.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion (diced)
- 2 garlic cloves (minced)
- 2 carrots (sliced)
- 2 celery stalks (chopped)
- 1 zucchini (diced)
- 1 cup dried lentils (rinsed)
- 1/2 cup quinoa (rinsed)
- 1 can (14 oz of diced tomatoes, including their juices for added flavor)
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground paprika
- 1/2 teaspoon dried thyme
- Salt and pepper (to taste)
- 2 cups fresh spinach (chopped (optional))
- Juice of 1 lemon (optional, for serving)
Instructions
- Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Cook for about 5-7 minutes, until the vegetables begin to soften. Incorporate the minced garlic and sauté for an additional minute, allowing it to release its aromatic fragrance.
- Add the Quinoa and Lentils: Stir in the lentils and quinoa, allowing them to toast lightly with the vegetables for 1-2 minutes.
- Add the Tomatoes and Broth: Pour in the diced tomatoes (with juice) and the vegetable broth. Stir in the cumin, turmeric, paprika, and dried thyme. Heat the mixture until it reaches a boil, then lower the heat to maintain a gentle simmer.
- Cook the Soup: Cover the pot and simmer the soup for 25-30 minutes, or until the lentils and quinoa are tender.
- Add Spinach (Optional): If using fresh spinach, stir it into the soup during the last 5 minutes of cooking, allowing it to wilt.
- Season and Serve: Taste the soup and season with salt and pepper to your liking. For a bright, tangy finish, stir in the juice of one lemon before serving.
Notes
- Make It Spicy: Add red pepper flakes or diced jalapeños for a spicy twist.
- Swap the Greens: Substitute spinach with kale or Swiss chard for a heartier green.
- Storage Tip: Store leftovers in an airtight container in the fridge for up to 5 days. The soup may thicken, so add a splash of vegetable broth when reheating.
- Freezing Instructions: Freeze the soup (without the spinach and lemon juice) for up to 3 months. Add fresh greens and lemon juice after reheating for the best flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-Inspired