If you’re in the mood for a nourishing soup that warms you from the inside out, this quinoa and lentil soup is the perfect choice. Packed with protein and flavor, it’s a wholesome meal that’s easy to make and loaded with healthy ingredients.
Imagine a bowl filled with tender quinoa, earthy lentils, and a medley of vegetables, all simmered in a fragrant broth. This soup is not just filling, it’s also incredibly satisfying. It’s well-suited for both a cozy weeknight dinner and meal prep for the week ahead.
Nourishing Ingredients
This soup is a wonderful blend of wholesome ingredients, providing both nutrition and flavor. The combination of quinoa and green lentils creates a protein-packed dish that’s satisfying and energizing.
The bright orange carrots and vibrant green lentils not only contribute to a colorful presentation, but they also offer essential vitamins and minerals. Fresh parsley added at the end enhances both aesthetics and taste.
Cooking Process
Begin by sautéing onions, carrots, and celery in olive oil until they soften and release their flavors. This step lays the foundation for a rich, aromatic broth.
Next, incorporating the rinsed lentils and quinoa creates a hearty base that will absorb the flavors of the spices and vegetables. Seasoning with cumin and thyme brings warmth to the dish, elevating it further.
Texture and Consistency
The texture of this soup strikes a perfect balance; the fluffy quinoa pairs beautifully with the tender lentils, creating a delightful mouthfeel. The addition of vegetable broth or water allows for a customizable consistency—adjust to your preference for a thicker or more broth-like soup.
If you find the soup too thick, simply add more liquid until it reaches your desired texture. This flexibility makes it an ideal option for any setting, whether a cozy dinner or a meal prep staple.
Serving Suggestions
This quinoa and lentil soup is best enjoyed warm, served in a rustic bowl that captures the essence of homemade comfort food. A sprinkle of fresh parsley on top adds a pop of color and freshness.
Pair it with a slice of crusty bread for a complete meal. The bread serves as the perfect vehicle for scooping up the hearty soup, turning each bite into a satisfying experience.
Health Benefits
Each bowl of this soup is loaded with health benefits. Offering around 220 calories per serving, it’s low in fat and high in protein, making it a guilt-free choice.
The combination of quinoa and lentils provides dietary fiber, which aids digestion and keeps you feeling full longer. Plus, the variety of vegetables ensures you’re getting a range of nutrients essential for overall health.
Meal Prep and Storage
This soup is an excellent candidate for meal prep, easily stored in the refrigerator for several days. Making a large batch ensures you have quick and nutritious meals on hand.
For optimal freshness, consider storing it in individual portions. This way, you can simply reheat a bowl whenever hunger strikes, saving time on busy days.
Nutritious Quinoa and Lentil Soup
This quinoa and lentil soup boasts a delightful combination of textures and tastes. The lentils provide a rich, hearty base while the quinoa adds a pleasant nuttiness. The addition of vegetables like carrots and celery contributes freshness and color, making it not only good for you but also visually appealing.
Ingredients
- 1 cup quinoa, rinsed
- 1 cup green or brown lentils, rinsed
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 6 cups vegetable broth or water
- 1 teaspoon cumin
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish (optional)
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery, and sauté until softened, about 5-7 minutes. Stir in the garlic and sauté for another minute until fragrant.
- Add Lentils and Quinoa: Add the rinsed lentils and quinoa to the pot, followed by the broth or water. Stir well to combine.
- Season and Simmer: Add cumin, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and let it simmer for 20-25 minutes, or until lentils and quinoa are tender.
- Check Consistency: If the soup is too thick, add more broth or water to reach your desired consistency.
- Serve: Ladle the soup into bowls and garnish with fresh parsley if desired. Enjoy warm!
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4 bowls
- Calories: 220kcal
- Fat: 6g
- Protein: 12g
- Carbohydrates: 32g