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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!
Soup is one of the easiest ways to pack a lot of nutrition into every bite. It’s also easy to customize with your favorite seasonings and produce.
This Lentil Quinoa Soup needs minimal prep and is ready to hit the dinner table in about 45 minutes. Enjoy it with a side of crusty bread or serve it over noodles for an even more satisfying meal.
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
Loaded with plant protein, vitamins, minerals, antioxidants, energizing carbs, and good fats, yes, this quinoa soup is a healthy meal!
While quinoa doesn’t necessarily have to be rinsed, it’s something that I always do. The little seeds are coated in saponin, a naturally occurring substance that protects the plant from fungus and insects. While the toxicity levels of saponin is low, it can be an irritant to some and it can leave the quinoa tasting bitter or “soapy.” [source]
Some brands may say “pre-rinsed” on the package, but I always rinse well under cold water again just to be sure.
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.
Lentils do not require soaking, but be sure to rinse them well under cold water and pick through them to ensure there are no small rocks or debris.
You sure can! Let the soup cool completely before transferring to a freezer-safe plastic bag or container. The soup will last for 3 months in the freezer. Pro tip: freeze in 1 ½ cup portions, perfect for 1 serving.
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
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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Smoky Lentil Quinoa Soup
Recommended Equipment
Ingredients
- 2 tablespoons olive oil or ¼ cup broth or water for an oil-free option
- 1 yellow onion diced
- 2 garlic cloves minced
- 2 medium carrots peeled and chopped
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 2 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 1 cup brown or green lentils rinsed well with cold water
- ½ cup dry quinoa rinsed well with cold water
- 1 can (15 oz) fire roasted diced tomatoes
- 32 ounces low sodium vegetable broth
- 2 cups water or more broth
- 1 tablespoon [liquid aminos or gluten free Tamari]
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper or to taste
- Juice of ½ lemon plus more to taste
- Chopped fresh parsley to garnish optional
Instructions
- Heat the oil (or broth or water for oil-free) in a soup pot on the stove over medium heat.
- Add the onion, garlic, and carrots and sauté 5 to 6 minutes until the onions are soft and translucent.
- Add the tomato paste, cumin, smoked paprika, and oregano and stir well to incorporate. Cook for 1 to 2 minutes until the spices are fragrant.
- Add the lentils, quinoa, diced tomatoes, broth, and water. Bring to a boil, then reduce heat to medium-low and simmer for 30 to 35 minutes until the lentils are tender.
- Add the liquid aminos, salt, and pepper, and stir well to combine.
- Taste and adjust seasonings as necessary.
- Garnish with fresh lemon juice and chopped fresh parsley. Serve hot.
Notes
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Marcie says
I happen to have cooked quinoa leftover from another recipe. Any idea how I would alter this to use that? Less broth? Thanks!
Jenn Sebestyen says
Hi, Marcie. How much quinoa do you have? I would use the same amount of broth and stir in 1 cup of cooked quinoa at the end. Simmer a few extra minutes to warm through. If it’s still too thin for your liking, add a bit more cooked quinoa. Let me know how it turns out!
Rebecca says
Sorry to bother you, but does this version taste like the TJ soup? If not, how is it different ? I would really like to be able to make big batches of it myself.
sebestyen2 says
That’s a good question. I have no idea as I have never had TJ’s version. If you try it, let me know!