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Red Lentil & Quinoa Soup

Red Lentil & Quinoa Soup


  • Author: StraightUpFood.com
  • Prep Time: 20 mins.
  • Cook Time: 30 mins.
  • Total Time: 50 minutes
  • Yield: 6-8 (makes 12 cups) 1x

Ingredients

Scale
  • 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

  1. 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.

  2. 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).

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