Hey there, soup lovers!
Are you craving something warm and cozy? I’ve got just the thing for you.
Today, I’m sharing my easy red lentil quinoa soup recipe.
It’s packed with flavor, super healthy, and perfect for chilly days.
Plus, it’s quick to whip up, which is always a win!
Grab your spoon, and let’s dive into this comforting bowl of goodness!
Suggestions for Ingredient Substitution
For a lower-carb option, cauliflower rice can replace quinoa. Use 1 cup of riced cauliflower, adding it in the last 5-10 minutes of cooking to prevent overcooking. This substitution reduces carbohydrates while maintaining a similar texture and increasing vegetable content. Red lentils can be substituted with green or brown lentils for a firmer texture and slightly longer cooking time. Adjust cooking time accordingly, as these varieties take about 20-30 minutes longer to cook. For a nightshade-free version, replace diced tomatoes with 2 cups of diced butternut squash or sweet potato. This substitution provides a similar consistency and sweetness while offering different nutrients. Adjust seasoning as needed, possibly adding a splash of lemon juice or vinegar to compensate for the tomatoes’ acidity.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-35 minutes |
| Total Time | 40-50 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 400-450
- Protein: 25-30 g
- Fat: 5-10 g
- Carbohydrates: 80-90 g
Ingredients
- 1 cup corn kernels (frozen or fresh)
- 1 cup red lentils (rinsed well)
- 1 can diced tomatoes (15 oz, I use Muir Glen)
- 1.5 tsp garlic powder
- 2 medium carrots (diced)
- 1/4 to 1/2 tsp red pepper flakes
- 1/2 cup quinoa (rinsed thoroughly)
- 1 tsp fresh rosemary (finely chopped for best flavor)
- 7.5 cups water or vegetable broth
- 2 celery stalks (diced, about 1/2-inch pieces)
- 1 medium onion (yellow or white)
Step 1: Sauté the Vegetables
Start by heating 1 tablespoon of water in a soup pot over medium-high heat.
When the water begins to boil, add the onions, carrots, and celery to the pot.
Cook while stirring frequently for about 5 minutes, or until the onions have softened and the vegetables are beginning to tenderize.
Step 2: Add Remaining Ingredients and Simmer
Once the vegetables are ready, add the additional water, tomatoes, corn, lentils, quinoa, garlic, rosemary, and red pepper flakes to the pot.
Stir everything together to combine well.
Bring the mixture to a boil, then reduce the heat to low.
Cover the pot and let the soup simmer gently for 25 minutes.
Stir the soup once during cooking to ensure even cooking and to prevent sticking.
