Here’s a hearty and nutritious Lentil Quinoa Veggie Soup recipe that’s packed with plant-based protein, fiber, and tons of delicious veggies! This soup is perfect for a comforting meal, especially when you want something filling, healthy, and satisfying.
Yield: 6 Servings
Ingredients:
- 1 tablespoon olive oil
- 1/2 small onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 zucchini, chopped (optional)
- 1 red bell pepper, chopped (optional)
- 1 small potato, diced (optional for extra heartiness)
- 1 can (14.5 oz) diced tomatoes (or fresh tomatoes, chopped)
- 1 cup dry green or brown lentils, rinsed
- 1/2 cup quinoa, rinsed
- 6 cups vegetable broth (or water for a lighter option)
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1/2 teaspoon ground cumin
- 1/4 teaspoon turmeric (optional for color and flavor)
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 2 cups fresh spinach or kale, chopped (or any greens of your choice)
- 1 tablespoon lemon juice (for brightness)
- Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Sauté the Aromatics:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes, until softened and translucent.
- Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
2. Add the Vegetables:
- Add the diced carrots, celery, zucchini, red bell pepper, and potato (if using). Stir and cook for another 5-7 minutes until the vegetables start to soften.
3. Add the Lentils, Quinoa, Tomatoes and Spices:
- Stir in the rinsed lentils and quinoa, then add the diced tomatoes, vegetable broth, paprika, dried thyme, dried basil, cumin, turmeric (if using), salt, and pepper.
- Bring the soup to a boil, then reduce the heat to low and cover the pot. Let the soup simmer for about 30-35 minutes, or until the lentils and quinoa are tender.
4. Add the Greens:
- Once the lentils and quinoa are cooked, stir in the chopped spinach (or kale) and let it wilt into the soup. Cook for an additional 3-5 minutes until the greens are tender and fully incorporated.
5. Adjust Seasoning and Serve:
- Taste the soup and adjust the seasoning with more salt, pepper, or herbs if needed. If the soup is too thick, you can add a little more vegetable broth or water to reach your desired consistency.
- Stir in the lemon juice for a burst of freshness and brightness.
6. Serve:
- Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired. Serve with crusty bread or crackers on the side for extra comfort.
Tips:
- Protein Boost: You can add extra protein by mixing in some cooked chickpeas or white beans for added texture and nutrition.
- Vegetable Variations: Feel free to swap out any of the vegetables with ones you have on hand, like sweet potatoes, green beans, or peas. The soup is very versatile.
- Make Ahead: This soup stores well in the fridge for 3-4 days. It also freezes beautifully for up to 3 months—just let it cool completely before freezing.
- Spicy Option: Add some red pepper flakes or a diced jalapeño if you like a spicy kick.
This Lentil Quinoa Veggie Soup is a wonderfully filling and nutritious meal that’s perfect for a cozy dinner or meal prep for the week. Packed with fiber, protein, and veggies, it’s sure to keep you feeling satisfied and nourished! Enjoy!
