Lentil Quinoa Soup

This red lentil and quinoa soup is warming and nutritious, filled with healthy ingredients and perfect to make in the fall and winter months. It is also naturally vegan and gluten-free.

There is something special about a big pot of soup simmering on the stove, it makes the whole house smells wonderful. I always make a large batch of this quinoa lentil soup, so there is plenty of leftovers. This soup even tastes even better the next day so it is perfect for meal-prep.

Some other warming soups I love to cook for my family are Vegan Minestrone Soup or this Spiced carrot and lentil soup.

Ingredients

Here are the ingredients needed to make this Lentil and quinoa soup. For the full written recipe with the ingredient measurements, scroll down to view the recipe card at the bottom of the page.

• Olive oil
• Onion, chopped
• Garlic, minced
• Ginger, peeled and grated
• Carrots, peeled and chopped
• Celery, chopped
• Red bell pepper, chopped
• Yellow curry powder
• Vegetal broth
• Tomato sauce or passata
• Dried red lentils, picked over and rinsed
• Quinoa, rinsed 
• Salt and pepper to taste

See recipe card for quantities.

Instructions

Making this healthy Lentil Quinoa Soup is easy. Follow the step by step photos below. 

For the full instructions see the recipe card at the bottom.

1. Step 1: To a large soup pot, add the oil and onions, carrots, celery and red bell pepper. Sauté over medium heat for a few minutes until the onion is translucent.

2. Step 2: Add the garlic, ginger, tomato purée with the spices.

3. Step 3: Stir well and sauté for another minute until fragrant.

4. Step 4: Pour in the vegetal broth and tomato sauce and stir well.

1. Step 5: add the lentils and quinoa, stirring well while bringing the soup to a simmer. Salt and pepper to taste.

2. Step 6: Cook stirring often, until the vegetables are fork tender and the lentils and quinoa is fully cooked.

Substitutions and Variations

• Lentils – instead of red lentils, you can also use any kind of canned lentils. I don’t recommend using other dried lentils since they need to cook for a lot longer than the red lentils.
• Spicy – use a spicy curry powder or add some chili flakes to taste for a spicier soup. 
• Carrots – they add a nice sweetness to this lentil quinoa soup, it can also be replaced with sweet potato or butternut squash. 
• Onion – I used a normal yellow onion, but red onion or chopped leek also tastes great in this quinoa soup recipe.
• Bell pepper – this recipe issues red bell pepper, but any colour works.
• Tomato sauce – instead of tomato sauce, chopped tomatoes or pasta can also be used.

How to store soup

This lentil quinoa soup makes a great meal-prep! You can even double the recipe for lots of yummy leftovers that can either be stored in the fridge or frozen. Follow the tips below on how to best store soup.

• Refrigerator: First, let the soup cool down completely, then fill in airtight container and seal tightly with a lid. Store the soup in the fridge for about 5 – 6 days.
• Freezer: This red lentil quinoa soup can also be frozen for up to 2 – 3 months. Follow the directions for the fridge, but make sure not to fill the containers all the way to the top. The liquid will expand a little when frozen, and if the soup comes all the way to the rim of the container the lid could pop off in the freezer. Another option is to pour the soup in freezer friendly ziplock bags, seal tightly and try to remove as much air as possible.
• Reheat: The easiest way to reheat one portion of soup, is in the microwave. In a in a microwave safe bowl, heat the soup on high for 2-3 minutes until piping hot. Let the soup sit for 30 sec and stir well before serving.
• If you are reheating a lot of soup, the best option is in a pot on the stove. Heat on low heat and stir often until the soup comes to a simmer. Do not save reheated leftovers.

Looking for more soup recipes?

Serve with some homemade bread

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Print

Lentil Quinoa Soup

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

This warming Lentil Quinoa Soup is one of my favorite comfort foods. Loaded with healthy ingredients like quinoa and lentils that will keep you full for longer. This soup also has lots of veggies and warming spice from the ginger and curry powder. A family favourite!

Servings: 4 large servings

Author: Helena

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 carrots, peeled and chopped
• 2 stalks of celery, chopped
• 1 red pepper, chopped
• 2 cloves of garlic, minced
• 1 small pice of ginger, peeled and grated
• 1 tablespoon yellow curry powder
• 1 teaspoon paprica powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon tomato paste
• 6 cups (1,5 liter) vegetal broth
• 1 can (400g) tomato sauce or passata
• 1 cup (200g) dried red lentils, rinsed
• ⅓ cup (75g) quinoa, rinsed

Instructions

1. To a large soup pot, add the oil and onions, carrots, celery and red bell pepper. Sauté over medium heat for a few minutes until the onion is translucent. Then add the garlic and ginger with the spices, stir well and sauté for another minute.

2. Pour in the vegetal broth and tomato sauce and stir well. Then add the lentils and quinoa, stirring well while bringing the soup to a simmer. Cook for about 10-15 minutes until the vegetables are fork tender and the lentils and quinoa is fully cooked. Salt and pepper to taste and serve hot with a squeeze f lemon and some fresh parsley.