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Hey there, soup lovers!
Are you craving something warm and cozy? I’ve got a delightful recipe just for you!
Today, I’m sharing my curried red lentil soup with chickpeas and quinoa.
It’s hearty, packed with flavor, and oh-so-nutritious.
Perfect for a chilly day or when you need a healthy boost!
Grab your spoon, and let’s dive into this deliciousness!
Possible Ingredient Alternatives
Red lentils can be replaced with yellow split peas or green lentils, maintaining the soup’s protein content and hearty texture. Cook time may need to be adjusted slightly, as green lentils typically take longer to soften. Quinoa can be substituted with bulgur wheat or millet for a similar nutritional profile and texture. Use the same amount as called for in the recipe. Chickpeas can be swapped with white beans or edamame for variety while keeping the protein content high. If using edamame, add them towards the end of cooking to prevent overcooking. These substitutions offer flexibility for different dietary needs and preferences while preserving the soup’s overall flavor and nutritional balance.
| Preparation Time | 10-15 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 30-35 g
- Fat: 10-15 g
- Carbohydrates: 100-110 g
Ingredients
- 1 tablespoon cooking oil
- 1 onion, finely chopped
- 2 carrots, finely chopped
- 2 celery stalks, finely chopped
- 1 tablespoon chopped garlic
- 1 tablespoon chopped ginger
- 1 tablespoon curry spice mix (or 1 tablespoon garam masala + 1 teaspoon turmeric)
- 1 cup uncooked red lentils
- 1/3 cup quinoa
- 4 cups chicken or vegetable stock
- 1 can (28 ounces) diced tomatoes
- 1 can (14.5 ounces) chickpeas, rinsed and drained
- 1 tablespoon chili paste (such as sambal oelek) or adjust to taste
- 2 tablespoons chopped cilantro
- Salt and pepper, to your liking
Step 1: Cook the Aromatics
Begin by heating oil in a pan over medium heat.
Once the oil is shimmering, add diced onions, carrots, and celery.
Cook these vegetables until they become tender, which should take about 10-15 minutes.
Step 2: Add Spices and Flavorings
Stir in chopped garlic, chopped ginger, and curry powder into the pan with the softened vegetables.
Cook the mixture for about 1 minute, until the spices become fragrant, making sure not to burn the garlic.
Step 3: Combine Main Ingredients and Simmer
Next, add dry red lentils, quinoa, chicken or vegetable broth, diced tomatoes, chickpeas, and chili sauce to the pan.
Stir everything together and bring the mixture to a boil.
Once boiling, reduce the heat and allow it to simmer gently until the lentils and quinoa are tender, about 10-15 minutes.
Step 4: Final Seasoning
After the lentils and quinoa have cooked to tenderness, stir in chopped cilantro for a fresh touch.
Season the dish with salt and pepper according to your taste preference.
Taste and adjust seasonings as needed.
Step 5: Optional Garnishing and Serving
Optionally, serve the dish garnished with a dollop of plain yogurt or sour cream to add a creamy contrast.
Enjoy your hearty and flavorful meal!
