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!
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
For the soup base:
- 2 medium onions (finely chopped)
- 2 celery stalks (diced into 1/4-inch pieces)
- 1 carrot (peeled and finely diced)
- 2.5 tbsp coconut oil (or any neutral oil like avocado oil)
For the aromatics and spices:
- pepper to taste
- sea salt to taste
- 1.5 tsp ground coriander
- 1.5 tsp ground cumin
- 3 large garlic cloves (minced)
- 2 tsp grated ginger (freshly grated for best flavor)
- 1 tsp ground turmeric
- 1 tbsp tomato paste (adds depth of flavor)
For the main body:
- 250 g red lentils
- 1.5 liters vegetable stock (low sodium preferred)
- 200 g quinoa (rinsed well under cold water)
- 1 can chopped tomatoes (I use Muir Glen organic diced tomatoes)
For the greens:
- 200 g kale (stems removed, roughly chopped)
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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