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Introduction
The humble lentil soup has been a staple in cuisines across the globe for millennia, valued for its simplicity and nourishing properties. This modern twist incorporates quinoa, an ancient grain beloved by the Incas, adding a protein boost and a delightful texture. The combination of lentils and quinoa creates a complete protein source, making this soup not just a comfort food, but a powerhouse of nutrition. Perfect for those chilly evenings or when you're in need of a immune-boosting meal, this soup has become a favorite among health-conscious food lovers and busy families alike. Its versatility allows for seasonal adaptations, making it a year-round go-to recipe that's both satisfying and virtuous.
Ingredients
• 1 cup dried green or brown lentils, rinsed and sorted
• 1/2 cup quinoa, rinsed
• 1 tablespoon olive oil
• 1 medium yellow onion, finely diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 1 bay leaf
• 6 cups low-sodium vegetable broth
• 1 can (14.5 oz) diced tomatoes, with juices
• 2 cups chopped kale or spinach, stems removed
• 2 tablespoons fresh lemon juice
• Salt and freshly ground black pepper, to taste
• 1/4 cup fresh parsley, chopped, for garnish
Step 1:
Heat olive oil in a large soup pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables are softened.
Step 2:
Add minced garlic, ground cumin, and dried thyme. Cook for another minute until fragrant.
Step 3:
Pour in the vegetable broth, diced tomatoes with juices, rinsed lentils, and quinoa. Add the bay leaf. Bring to a boil, then reduce heat and simmer, covered, for about 25-30 minutes or until lentils and quinoa are tender.
Step 4:
Stir in the chopped kale or spinach and cook for an additional 5 minutes until the greens are wilted.
Step 5:
Remove from heat and stir in fresh lemon juice. Remove the bay leaf. Season with salt and pepper to taste.
Step 6:
Ladle the soup into bowls and garnish with fresh parsley before serving.
Q: Can I use canned lentils instead of dried?
A: Yes, you can use canned lentils. Reduce the cooking time and add them towards the end of cooking, just to heat through.
Q: Is this soup freezer-friendly?
A: Yes, this soup freezes well. Cool completely before freezing and use within 3 months for best quality.
Q: How can I make this soup higher in protein?
A: You can add diced chicken, tofu, or a can of drained and rinsed white beans for extra protein.
• For a gluten-free version, ensure your vegetable broth is certified gluten-free.
• Red lentils can be substituted, but they will cook faster and create a creamier texture.
• Any leafy green can be used in place of kale or spinach, such as Swiss chard or collard greens.
• For added protein, consider adding diced chicken or tofu.
• This soup is naturally vegan and vegetarian. For a non-vegan version, you can use chicken broth instead of vegetable broth.
• Choose organic ingredients when possible for the best flavor and nutritional value.
• Leftovers can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months.
Serve hot in bowls, garnished with fresh parsley. Accompany with crusty bread if desired.
Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
Chop vegetables and measure ingredients before starting to cook for efficient preparation. The soup can simmer longer if needed, which will enhance flavors.
- For the best texture, avoid overcooking the quinoa and lentils. They should be tender but still hold their shape.
- Adjust the consistency of the soup by adding more broth if it's too thick, or simmering longer if it's too thin.
- Taste and adjust seasoning before serving, as the amount of salt needed can vary based on the broth used.
For a spicier version, add a diced jalapeño with the vegetables or a pinch of red pepper flakes. For a creamier soup, blend a portion of the soup before adding the greens.
Pair with a crisp white wine like Sauvignon Blanc or a light-bodied red like Pinot Noir. For a non-alcoholic option, try a sparkling water with lemon.
This soup is great year-round but especially comforting in fall and winter.
This recipe contains no common allergens. However, always check individual ingredient labels for potential allergens or cross-contamination risks.
