Two bowls of hearty lentil quinoa soup
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Hearty Lentil Quinoa Soup

A quick and nutritious soup made with green lentils, quinoa, and hearty spices.
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Soup
Cuisine: vegan
Servings: 6 servings
Calories: 281kcal
Author: Cassidy Reeser, RDN, LDN

Ingredients

  • 1 and 1/2 cups green lentils
  • 1/3 cup quinoa
  • 1/3 cup millet
  • 4 cups low sodium vegetable broth
  • 3 cups water
  • 1 tablespoon olive oil
  • 1/2 cup yellow onion, diced
  • 1/4 cup carrots, diced (about 1 large carrot)
  • 1/4 cup celery, diced (about 2 stalks)
  • 2-3 cloves garlic, minced
  • 2 14 ounce cans diced tomatoes in juice
  • 2 tablespoons lemon juice
  • 1 tablespoon fresh parsley, chopped (plus more for topping)
  • 1 tablespoon cumin
  • 1 teaspoon marjoram
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 1 bay leaf

Instructions

  • Heat the olive oil in a large pot over medium heat. Once hot, saute carrots, celery, and onion for 4-5 minutes, until slightly softened. Add the garlic and saute for 1 more minute. 
  • Add all seasonings (cumin, marjoram, paprika, onion powder, nutmeg, fresh parsley, black pepper) and stir for about 30 seconds to bloom the spices.
  • Add the tomatoes with their juices, lemon juice, vegetable broth, water, lentils, quinoa, and millet. Bring to a boil, then reduce to a simmer. Cover and simmer for 45 minutes, or until the lentils are cooked.
  • Taste for salt and other seasonings. Remove the bay leaf prior to serving. Serve and garnish with additional parsley. Keeps in the fridge for up to 5 days or frozen for up to 3 months. 

Nutrition

Calories: 281kcal | Carbohydrates: 46g | Protein: 14g | Fat: 4g | Sodium: 646mg | Potassium: 577mg | Fiber: 16g | Sugar: 3g | Vitamin A: 1505IU | Vitamin C: 5.5mg | Calcium: 51mg | Iron: 4.9mg