Lentil Quinoa Soup

A hearty, high-protein soup that’s easy and delicious! Using pantry and fridge staples, this warm and comforting Lentil Quinoa Soup comes together easily. Perfect for any night of the week!

Ingredients you need

Ingredient notes and substitutions

Quinoa is a seed containing sufficient amounts of all 9 essential amino acids, making it a complete protein. It’s naturally gluten free and is high in fiber. [source]

White, red, or tri-color quinoa would all work here. Use your favorite!

I recommend rinsing the quinoa in a fine mesh strainer under cold water to remove any bitterness before adding it to the soup.

Don’t miss this collection of the best Vegan Quinoa Recipes!

Brown or green lentils are best to use in this vegan soup recipe. They will hold their shape and texture, whereas red lentils would disintegrate into the soup.

Rinse the lentils well under cold water and pick through them to ensure there is no small rocks or debris.

Vegetables – I like fire roasted tomatoes for this recipe. They enhance the smoky flavor of the soup. Regular diced tomatoes will work, also. If you go this route, you can add additional seasoning, like liquid smoke or hot sauce, if needed.

The beauty of most soup recipes is that you can generally add in any vegetables you have on hand. It’s the perfect vessel for using up any veggies you have in the back of your fridge that may be on the verge of going bad.

Other vegetables that would work well in this soup: celery, spinach or kale, potatoes, zucchini, green beans, etc.

Tamari – coconut aminos or soy sauce will both work as a replacement. Keep in mind, tamari and coconut aminos are both gluten free; soy sauce is not.

How to make the recipe

This recipe is easy to make. It comes together with just a few simple steps and in under an hour!

(1) Add the diced onion, garlic, and carrots to a soup pot with oil or broth. Sauté until soft and the onions are translucent.

(2) Add the tomato paste and seasonings.

(3) Stir to combine and sauté until fragrant.

(4) Rinse the lentils and quinoa under cold water.

(5) Add the lentils, quinoa, tomatoes, broth, and water to the pot.

(6) Bring to a boil, decrease the heat and (7) simmer until the lentils are tender.

(8) Finish with salt, pepper, fresh squeezed lemon juice, and fresh chopped parsley. (9) Stir to combine.

Note: Do not add the salt or lemon juice before the lentils have cooked. Acidic ingredients can prevent the lentils from fully cooking, causing a hard texture we don’t want.

Storage and freezing

Fridge: This soup will keep well in a covered container in the fridge for 4 to 5 days. It will thicken as it sits, so you may need to add extra vegetable broth when reheating.

Freezer: You can also freeze this soup. Let it cool completely before transferring to a freezer-safe plastic bag or container. The soup will last about 3 months in the freezer. I like to freeze soup in 1 ½ cup portions so I can easily pull one out for a quick lunch for myself.

Reheat: If frozen, thaw in the fridge overnight or in the microwave (partially covered) for a couple of minutes. Then simmer on the stovetop or in the microwave until warmed through.

Pro tips and tricks

~ Make sure to pick through the lentils to remove any small pebbles or debris.

~ Rinse the lentils and the quinoa well under cold water to remove dust and bitterness.

~ Sauté the seasonings and tomato paste for a minute or two before adding the liquid to the pot. This allows the natural oils in the spices to release and makes them more fragrant and flavorful.

~ Wait to add salt and lemon juice until after the lentils have softened. Adding these ingredients too soon in the cooking process may inhibit proper cooking.

~ Serve it with a side of crackers, hunk of crusty bread, or even over noodles or rice for an even heartier meal.

~ Make a double batch and store leftovers in the freezer, up to 3 months, and give yourself a night off from cooking in the future!

FAQs

More vegan soup recipes

• Easy Mushroom Soup
• Creamy Vegan Potato Soup
• Instant Pot Split Pea Soup
• Black Eyed Pea Soup
• Vegan Ramen Soup
• Vegan Butternut Squash Soup
• Curry Carrot Lentil Soup
• Lentil Rice Soup