Hearty Quinoa Soup
User Reviews
4.9
Hearty Quinoa Soup
Description
Hearty Quinoa Soup features red lentils and quinoa simmered with sautéed carrots, celery, onions, and garlic, infused with cumin, ginger, and turmeric. The soup is enriched by canned diced tomatoes and finished with fresh kale wilted just before serving, contributing a slight earthiness and added texture. The layering of spices with the legumes and grains creates a comforting meal with a mildly spiced and savory flavor.
The soup's texture is a blend of tender lentils and quinoa grains alongside soft cooked vegetables. It is prepared by first softening the aromatics in olive oil, then simmering the legumes and quinoa in a seasoned tomato base until tender. The kale is stirred in at the end to maintain some freshness and color.
This soup works well as a warming lunch or light dinner and can be served on its own or with crusty bread. It stores well refrigerated for several days and may be thinned with additional water if desired for consistency.
Leftover soup keeps in the fridge for up to five days in a sealed container. Adjust seasoning after reheating since flavors can mellow during storage. For thinner soup, add water and re-season before serving.
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 3 carrot peeled and chopped
- 3 celery chopped, ribs
- 4 cloves garlic , minced
- 2 teaspoons cumin ground
- 1/2 teaspoon ground ginger
- 1/2 teaspoon Turmeric ground
- 1/2 cup red lentils dry
- 1/2 cup quinoa dry
- 2 teaspoons salt plus more to taste, fine sea salt
- black pepper to taste, freshly ground
- 4 cups water
- 1 (28 oz.) can diced tomatoes , with juices
- 2 cups kale chopped
Instructions
- Heat the olive oil in a large pot over medium heat and sauté the onions, carrots, and celery until they start to soften, about 5 minutes.
- Add in the minced garlic, cumin, ginger, and turmeric, and stir for another minute, just until fragrant.
- Add in the lentils, quinoa, water, salt, several grinds of black pepper, and tomatoes, with their juices, and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
- Once the lentils and vegetables are very tender, stir in the chopped kale and cook until it's wilted, just a few minutes. Season with additional salt, if desired, and serve warm. For a thinner soup, you can also add more water and season to taste.
- Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Notes
- Nutrition estimate applies to a 1/6 serving, roughly one heaping cup.
- Store leftovers in airtight container in refrigerator for up to 5 days.
- Add water after reheating if a thinner soup consistency is preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 163 kcal
% Daily Value*
| Calories | 163kcal | 8% |
| Carbohydrates | 26g | 9% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 818mg | 34% |
| Potassium | 489mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 7353IU | 147% |
| Vitamin C | 31mg | 34% |
| Calcium | 79mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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