Nutritious Quinoa Kale and Red Lentil Soup

Hey there, soup lovers!

Are you in the mood for something warm and comforting? I’ve got a delicious recipe for you today.

Say hello to my quinoa, kale, and red lentil soup!

It’s packed with flavor, super healthy, and oh-so-easy to whip up.

Perfect for chilly days or whenever you need a cozy meal.

Grab your spoon and let’s dive in!

quinoa kale and red lentil soup-

Ingredient Substitutions

For the coconut oil or ghee, olive oil or avocado oil can be used as heart-healthy alternatives with similar cooking properties. These oils maintain the dish’s nutritional value while accommodating vegan or dairy-free diets. Red lentils can be replaced with yellow split peas or green lentils, offering similar protein content and cooking times. Adjust the cooking time slightly if using green lentils, as they may take longer to soften. Quinoa can be substituted with bulgur wheat or millet for a different grain profile. Bulgur wheat provides a nuttier flavor, while millet offers a gluten-free option. Reduce the cooking time for bulgur wheat, as it cooks faster than quinoa. These substitutions maintain the soup’s hearty texture and nutritional balance while offering flexibility for various dietary needs.

Preparation Time 10-15 minutes
Cooking Time 25-30 minutes
Total Time 35-45 minutes
Level of Difficulty Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 1200-1400
  • Protein: 50-60 g
  • Fat: 35-45 g
  • Carbohydrates: 180-200 g

Ingredients

  • 2 1/2 tablespoons coconut oil, ghee, or your choice of oil
  • 2 medium onions, chopped finely
  • 2 celery stalks, chopped finely
  • 1 carrot, chopped finely
  • 3 large garlic cloves, chopped finely
  • 2 teaspoons ginger, grated or finely chopped
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1 tablespoon tomato paste
  • 200g quinoa, rinsed and drained
  • 250g red lentils, rinsed and drained
  • 1 can (400g) chopped tomatoes
  • 1.5 liters vegetable stock
  • 200g kale or cavolo nero
  • Sea salt and pepper to taste

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Step 1: Sauté the Vegetables

Begin by heating oil in a large saucepan over medium heat.

Add chopped onions, celery, and carrot.

Fry these vegetables for about 8 minutes, stirring regularly until they are softened and beginning to caramelize slightly.

Step 2: Add Aromatics and Tomato Purée

Next, incorporate the garlic, ginger, spices, and a generous pinch of salt and pepper into the vegetable mixture.

Fry for 1 minute to let the aromatics release their flavors.

Push the mixture to one side of the pan, then add the tomato purée.

Cook the purée for about 1 minute until it darkens slightly, then stir everything in the pan together to combine.

Step 3: Simmer the Lentil and Quinoa Soup

Add rinsed lentils, quinoa, tinned tomatoes, and stock into the saucepan.

Make sure to swish out the last bits of tomato from the tin using a little stock.

Increase the heat to bring the mixture to a boil.

Once it starts bubbling, remove the lid, lower the heat to a medium simmer, and cook for 12-15 minutes until the quinoa and lentils are tender.

Stir well several times during cooking to prevent sticking.

If the soup becomes too thick, cover the pan again.

Step 4: Incorporate Cavolo Nero

While the soup simmers, chop the cavolo nero.

Stir it into the soup in the last 2 minutes of the cooking time.

Let it cook just until it’s tender but still maintains its vibrant color.

Step 5: Season and Serve

Remove the soup from the heat once everything is cooked.

Season it to taste with additional salt and pepper if needed.

Serve hot, garnished with a drizzle of olive oil, a dollop of yogurt, a sprinkle of chili flakes, and fresh coriander, or any other toppings you prefer.

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quinoa kale and red lentil soup-
quinoa kale and red lentil soup-

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