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Metal spoon in a bowl of lentil quinoa soup with carrots and parsley.
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4.43 from 7 votes

Smoky 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!
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Soups, Stews, and Chilis
Cuisine: American
Diet: Vegan
Servings: 6 servings
Calories: 267kcal



  • 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.


*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.
*This soup is 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.  
*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.
*This soup will keep, covered in the fridge, for 4 to 5 days or in the freezer for up to 3 months. It will thicken as it sits. You may need to add more broth when reheating leftovers.


Serving: 1.3cups | Calories: 267kcal | Carbohydrates: 42g | Protein: 11g | Fat: 6g | Saturated Fat: 1g | Sodium: 76mg | Fiber: 8g | Sugar: 8g