This bright, cheery vegetable soup is just the right amount of sweet, thanks to the corn and tomatoes, and the lentils and quinoa provide heartiness. It has an earthy flavor, a little red pepper kick, and is very easy to make—only 2 steps!—and lots of variations!
Red Lentil & Quinoa Soup
- Total Time: 50 minutes
- Yield: 6-8 (makes 12 cups) 1x
Ingredients
- 1 medium yellow or white onion (about 2 cups)
- 2 medium carrots, chopped
- 2 ribs celery, chopped
- 7½ cups water (or vegetable stock)
- 1 15-ounce can diced tomatoes (with juice; about 2 cups)
- 1 cup corn kernels
- 1 cup uncooked red lentils
- ½ cup uncooked quinoa
- 1½ teaspoons granulated garlic
- 1 teaspoon finely chopped rosemary (or ½ teaspoon dried)
- ¼ to ½ teaspoon red pepper flakes (optional)
Instructions
-
Heat 1 tablespoon water in a soup pot over medium–high heat. When the water starts to boil, add the onions, carrots, and celery, and cook while stirring for about 5 minutes, or until the onions have softened.
-
Add the water, tomatoes, corn, lentils, quinoa, garlic, rosemary and red pepper flakes, and bring to boil. Reduce heat to low, and simmer covered for 25 minutes, stirring once during cooking.
Notes
Tomatoes: You can use a 15-ounce can of diced tomatoes (with juice), which is about 1¾ cups, or a jar of diced or strained tomatoes, which is about 2 cups. You could also use fresh chopped tomatoes as well.
Corn: I use frozen, organic yellow corn, but you can also use fresh or canned (just check the label first). Whole Foods sells a “fire roasted” frozen bag of corn, which would be good in this as well.
Rosemary: I love fresh herbs in soups, but if you don’t have fresh rosemary on hand, you can use some parsley or basil as well (I’d use about 1 cup coarsely chopped).
Quinoa: I have used white quinoa here, but any color will work (colors are white/yellow, red, and black; or a tri-color mix).
Mushrooms: If you’re a mushroom lover, add 1 to 2 cups of sliced mushrooms in step 1, and increase water to 8 cups.
Garlic: I tried this with 1 tablespoon freshly chopped garlic, which you can use instead of dried; but I didn’t notice a big difference in flavor, so went with dried to save time (if you have a different type of dried garlic, like powder or minced, that's fine too).
- Prep Time: 20 mins.
- Cook Time: 30 mins.
Nutrition
- Serving Size: 1.5 cups (366g)
- Calories: 86
- Sugar: 4g
- Sodium: 38mg
- Fat: 1g
- Saturated Fat: 0g
- Carbohydrates: 17g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0
Above: The onion, celery and carrots, chopped and ready for step 1!
Above: The red/orange lentils, white quinoa, and corn. I like the Jovial brand of crushed and diced tomatoes, but I also use canned, and both I'll buy with "no salt added."
Above: The finished soup garnished with a sprig of fresh rosemary. Enjoy!
Could you post Instant Pot times and instructions?
I've not made it in the IP yet, but if I do, I'll post the instruction. Thanks!
Yes please! ☺️🙏
Hi Cathy. I have made this at least half a dozen times. I cut back the quinoa to 1/4 cup boost the celery, carrots and onions and once it's ready, I serve it over previously roasted red and sweet potatoes in a big soup bowl. Heat it a bit to warm and serve. I have this 4-5 times a week but I could easily eat it 7 days a week. I find no vegetable bouillon is needed, just plain water. It’s super tasty and filling. Can’t thank you enough. Love your cookbook by the way.
Hi Patrick, thanks so much for your comment! 🙂 I'm glad to hear you love this recipe!
thank you very much I am already ready this soup
I was trying to decide what to make for dinner tonight, and sought something easy and simple, when this recipe landed in my inbox! I had all of the ingredients. I substituted a peeled chopped jewel sweet potato (aka orange yam) for the carrots because hubby doesn't like cooked carrots in soup. Turned out perfect! 😄 I served it with a green salad, topped with your ranch dressing. We enjoyed it, and are happy there is enough leftover for lunch tomorrow. Thanks for helping me make dinner tonight, Cathy!
Hi Pam! Love to hear this, and thank you for the comment! 😉
Delicious recipe and so easy to make. I did use the mushrooms and I threw some spinach in at the end and let the residual heat cook it down. Yum..
Oh great! Thanks for your comment! 🙂
Sounds really good, will make it tonight. A question, if I use farro instead of quinoa, I'm guessing I should use the same amount? 1/2 cup farro?
Thanks Cathy!
I've never used faro, but I think it's larger than quinoa, so maybe a bit less?? (or add a bit more water)
I did use farro, same cooking time, and I find farro chewier than quinoa. The soup is great! I used a squirt of lemon in my serving. Delicious.
Thanks for another great, easy, tasty recipe
What are the nutritional values in this recipe?
Hi Mary, I have added them just below the recipe. Thanks for the reminder. 🙂
Cathy, made it a couple of times. Its fantastic. Nice work.
Yay! 🙂 Thanks so much, Brian! Happy to hear!
This soup is excellent. Super easy to make, nutritious, and very flavourful. Thanks Cathy!
Thank you, Darlene! 😉
I liked this! Thanks for recipe. To save time will use frozen mixed vegetables with corn and carrots etc next time along with celery & onion.
Great idea Beth! Thanks!
Hey Cathy - made this today and it is great. I did use Instant Pot ... saute first onions, carrot, celery, then added everything else and put it on 10 minutes manual (same as Chef AJ red lentil chili). Red lentils all soft and disappeared in the background, veggies well done. It is an easy recipe to do on the stove, but I was busy with some other things, and just put the Instant Pot in charge of it. Thanks for another wonderful meal. I'm enjoying your cookbook, and this one is an added bonus.
Hi Cindy, thanks so much for sharing this process with us! 😉 Cathy
Love this! Kids loved it too so double 👍. Unfortunately I have trouble with compliance on a totally salt free diet so I added a bit of tamari but the texture and flavours were tip top. Thank you 😊
Thanks Mia! 😉
Made this recipe yesterday. My family loved it and asked to have the leftovers tonight. I used fresh basil which I had available for seasoning. Excellent soup- fresh, flavorful.
Thank you Cathy for creating it.
Yay! Thanks Diana! 😉
So simple yet so flavorful