4.9 from 237 votes
Hearty Quinoa Soup
This quinoa soup is loaded with hearty veggies and is ultra comforting! Thanks to the protein-rich quinoa and red lentils, it's a complete meal in a bowl.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6
Calories: 163 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 3 carrots , peeled and chopped
- 3 celery ribs , chopped
- 4 cloves garlic , minced
- 2 teaspoons ground cumin
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground turmeric
- 1/2 cup dry red lentils
- 1/2 cup dry quinoa
- 2 teaspoons fine sea salt , plus more to taste
- freshly ground black pepper , to taste
- 4 cups water
- 1 (28 oz.) can diced tomatoes , with juices
- 2 cups chopped kale
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.
Cup of Yum
Notes
- Nutrition information is for 1/6th of this recipe, or roughly 1 heaping cup. This information is automatically calculated and is just an estimate, not a guarantee.
Nutrition Information
Calories
163kcal
(8%)
Carbohydrates
26g
(9%)
Protein
8g
(16%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
818mg
(34%)
Potassium
489mg
(14%)
Fiber
7g
(28%)
Sugar
3g
(6%)
Vitamin A
7353IU
(147%)
Vitamin C
31mg
(34%)
Calcium
79mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 163
% 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.