Smoky Lentil Quinoa Soup Recipe

Ever had one of those days where you want a bowl of comfort that also packs a healthy punch? This smoky lentil quinoa soup is my cozy go-to, combining hearty flavors and a kick of spices that’ll warm you from the inside out.

I love making smoky lentil quinoa soup. It’s a comforting, nutrient-dense dish that’s brimming with flavor.

There might be an olive oil base, but the real depth comes from the sautéed onions and garlic. Smoky paprika and cumin add warmth.

Lentils and quinoa are the protein-packed stars of this show, making the soup a hungrily satisfying dish.

Smoky Lentil Quinoa Soup Recipe Ingredients

• Brown Lentils: Rich in protein and fiber, aid digestion and satiety.
• Quinoa: High in protein and essential amino acids, gluten-free.
• Smoked Paprika: Adds depth and smoky flavor, brightens dishes.
• Carrot: Provides natural sweetness and vital antioxidants.
• Olive Oil: Healthy fats, supports heart health and adds richness.
• Garlic: Antimicrobial properties, enhances flavor, supports immunity.
• Fresh Lemon Juice: Adds tangy brightness, rich in Vitamin C.

Smoky Lentil Quinoa Soup Recipe Ingredient Quantities

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper (optional for heat)
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 red bell pepper, diced
• 1 cup brown lentils, rinsed and drained
• 1/2 cup quinoa, rinsed and drained
• 6 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 bay leaf
• Salt and pepper to taste
• 2 tablespoons fresh lemon juice
• Fresh cilantro or parsley, for garnish

How to Make this Smoky Lentil Quinoa Soup Recipe

1. In a large pot over medium heat, warm the olive oil. Add the onion, which should be diced, and sauté until softened and translucent, which will take about 5 minutes.

2. Incorporate the minced garlic, smoked paprika, ground cumin, ground coriander, and cayenne pepper (if using). Stir and cook for an additional minute until they release their delicious aroma.

3. In the pot, add the carrot, celery, and diced red bell pepper. Stir and cook for about 5 minutes until the vegetables begin to soften.

4. Mix the brown lentils and quinoa into the spices and vegetables, ensuring an even coat.

5. Add the diced tomatoes and bay leaf to the vegetable broth. Pour it in and stir to combine.

6. Heat the mixture to boiling, then lower the heat and let it simmer. Cover the pot and let it cook for about half an hour, or until the lentils and quinoa yield and are tender.

7. Take out the bay leaf from the soup and throw it away.

8. Mix in the newly squeezed lemon juice and taste. Adjust seasoning with salt and pepper as desired.

9. Let the flavors meld together for 5 minutes longer by simmering.

10. Enjoy your smoky lentil quinoa soup!

Serve the soup hot, with fresh cilantro or parsley as a garnish.

Smoky Lentil Quinoa Soup Recipe Equipment Needed

1. Large pot
2. Wooden spoon or heat-resistant spatula
3. Cutting board
4. Chef’s knife
5. Measuring spoons
6. Measuring cups
7. Can opener
8. Strainer or colander (for rinsing lentils and quinoa)
9. Ladle
10. Citrus juicer (optional, for lemon juice)

FAQ

• What are the steps to prepare the Smoky Lentil Quinoa Soup?Begin by heating olive oil in a large pot over medium heat. Add the diced onion, and sauté until it is translucent. Add the garlic along with the smoked paprika, cumin, coriander, and cayenne pepper, and cook for 1–2 minutes until they are fragrant. Stir in the carrot, celery, and red bell pepper, and cook for about 5 minutes. Add the lentils, quinoa, vegetable broth, diced tomatoes, and bay leaf. Bring to a boil, then reduce the heat and simmer, covered, for about 30 minutes. Season with salt and pepper, to taste, and stir in fresh lemon juice just before serving. Garnish with cilantro or parsley.
• Can I make this soup in advance?Indeed, the soup’s flavors marry beautifully over time, making it ideal for meal prep. Keep it in an airtight container in the fridge, and it will hold for 4 days.
• Is this soup suitable for freezing?Certainly, allow the soup to cool entirely; then pack it into freezer-safe containers. Store these in the freezer for no more than 3 months. When you’re ready to eat your soup, thaw it and reheat on the stovetop.
• How can I adjust the level of heat in the soup?For low heat, leave out the cayenne pepper. To ramp up the spice level, add more cayenne or throw in a pinch of red pepper flakes.
• What can I use as a garnish apart from cilantro or parsley?Sliced green onions, a light dusting of smoked paprika, or a pretty swirl of coconut cream on top can elevate the dish.
• Are there any variations to make it heartier?Diced sweet potatoes or zucchini can be added to increase the amount and nutritional value. They make a great addition to the dish because they hold together well for a long cook time.
• What is the nutritional benefit of the main ingredients?Protein and fiber abound in lentils, and in quinoa, a source of complete protein that contains all nine essential amino acids. Add to that an abundance of vitamins and minerals from the vegetables, plus the antioxidant properties of the spices, and you have a veritable gold mine of health benefits.

Smoky Lentil Quinoa Soup Recipe Substitutions and Variations

You can use either 2 tablespoons of coconut oil or 2 tablespoons of avocado oil instead of olive oil.
For a milder flavor, 1 teaspoon regular paprika can stand in for smoked paprika.
For a subtler taste, substitute 1 medium shallot for 1 medium onion.
1 medium carrot, diced, can be replaced with 1 medium sweet potato for a sweeter flavor.
1 cup red lentils, split, can take the place of 1 cup brown lentils in a lentil soup that needs to cook in a hurry.

Pro Tips

1. Layered Spices Toast the spices (smoked paprika, cumin, coriander, and cayenne) in a dry pan before adding them to the pot with garlic. This process releases their oils and enhances the flavor, providing a more robust taste to the soup.

2. Deglaze for Depth After sautéing the vegetables, consider deglazing the pot with a splash of white wine or a bit of the vegetable broth. This will lift any browned bits from the bottom of the pot, adding complexity and depth to the soup’s flavor.

3. Consistent Vegetable Sizes Make sure to dice the carrot, celery, and bell pepper into similar-sized pieces. This ensures even cooking and a consistent texture throughout the soup.

4. Lentil and Quinoa Check Check the lentils and quinoa for doneness around the 25-minute mark. Depending on the type and freshness of the lentils, cooking times can vary. Adjusting cooking time helps maintain a pleasant texture.

5. Garnish Alternatives Experiment with different garnishes for a flavor twist. Try topping the soup with a dollop of Greek yogurt and a sprinkle of smoked paprika, or use shredded Parmesan cheese and fresh basil for an unexpected finish.