This Hearty Vegan Quinoa and Lentil Soup is packed with fiber, protein, and nutrients. It’s naturally gluten-free, filling, and loaded with veggies, making it a well-balanced, wholesome meal. Plus, it’s simple to make and can be customized with your favorite vegetables and spices.

Ingredients

  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 bell pepper (red or yellow), chopped
  • 1 cup green or brown lentils, rinsed and drained
  • ½ cup quinoa, rinsed and drained
  • 1 can (15 oz) diced tomatoes, with juices
  • 6 cups vegetable broth
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • ½ tsp dried thyme
  • Salt and pepper, to taste
  • 1 bay leaf
  • 2 cups fresh spinach (or kale), roughly chopped
  • 2 tbsp fresh parsley or cilantro, chopped (for garnish)

Instructions

Step 1: Prepare Ingredients

  1. Prep Vegetables: Start by chopping your onion, garlic, carrots, celery, and bell pepper. Rinse and drain both the lentils and quinoa.

Step 2: Sauté Aromatics

  1. Heat Olive Oil: In a large soup pot, heat the olive oil over medium heat.
  2. Sauté Vegetables: Add the onion, garlic, carrots, celery, and bell pepper. Sauté for 5-7 minutes until softened and fragrant, stirring occasionally to prevent burning.

Step 3: Add Spices and Broth

  1. Add Spices: Stir in cumin, coriander, smoked paprika, thyme, and a pinch of salt and pepper. Cook for another minute to let the spices bloom.
  2. Pour in Broth and Tomatoes: Add the vegetable broth, diced tomatoes (with their juices), lentils, quinoa, and bay leaf. Stir to combine.

Step 4: Simmer the Soup

  1. Bring to a Boil: Increase the heat to high and bring the soup to a boil.
  2. Reduce and Simmer: Once boiling, reduce the heat to low, cover, and simmer for 30-35 minutes, or until the lentils and quinoa are tender.

Step 5: Add Greens and Adjust Seasoning

  1. Add Spinach: Stir in the fresh spinach (or kale) and let it wilt for a few minutes.
  2. Taste and Adjust: Taste the soup and add more salt and pepper if needed. Remove the bay leaf before serving.

Step 6: Serve and Garnish

  1. Serve: Ladle the soup into bowls and garnish with fresh parsley or cilantro.

Tips and Variations

  1. Swap Greens: Use kale or Swiss chard instead of spinach for a slightly different texture and flavor.
  2. Make It Spicier: Add a pinch of red pepper flakes or a chopped jalapeño with the vegetables for a spicy kick.
  3. Add More Vegetables: Feel free to add other vegetables like zucchini, sweet potatoes, or green beans.
  4. Add Coconut Milk: For a creamy texture, stir in ½ cup of coconut milk toward the end of cooking.

Nutritional Information (Per Serving, Approximate)

  • Calories: 250 kcal
  • Carbohydrates: 45g
  • Protein: 12g
  • Fat: 3g
  • Fiber: 10g
  • Sugars: 5g

Serving Suggestions

  • With Crusty Bread: Serve with a side of crusty whole-grain bread or vegan garlic bread.
  • Over Rice: Pour the soup over brown rice for extra heartiness.
  • With a Side Salad: Pair with a fresh green salad to add more veggies to your meal.

Storage and Freezing

  • Refrigerate: Store in an airtight container in the refrigerator for up to 5 days.
  • Freeze: This soup freezes well! Store in airtight containers or freezer bags for up to 3 months. Thaw overnight in the fridge and reheat on the stove.

This Hearty Vegan Quinoa and Lentil Soup is a fantastic make-ahead meal that’s packed with protein, fiber, and flavor. Whether you’re meal-prepping or looking for a nourishing, easy-to-make soup, this recipe is a wholesome, satisfying choice!