Description
This high protein lentil quinoa soup is the perfect meatless meal for muscle support, weight management, or cozy meal prep. It’s loaded with fiber, plant-based protein, and bold flavor from garlic, cumin, and paprika. Naturally vegan, gluten-free, and freezer-friendly.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon turmeric (optional)
- 1 cup dried red lentils, rinsed
- 1/3 cup uncooked quinoa, rinsed
- 6 cups vegetable broth (low sodium)
- 1 (15 oz) can diced tomatoes
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery for 5 minutes.
- Add cumin, smoked paprika, and turmeric. Stir for 1 minute until fragrant.
- Stir in lentils and quinoa, coating with spices.
- Pour in broth and diced tomatoes. Bring to a boil.
- Reduce heat, cover, and simmer for 25–30 minutes until lentils and quinoa are cooked.
- Season with salt, pepper, and lemon juice.
- Serve hot, topped with fresh parsley.
Notes
Store in airtight containers for up to 5 days in the fridge or 3 months in the freezer.
Add spinach or kale during the last 5 minutes of cooking for extra greens.
For more protein, stir in a scoop of unflavored pea protein just before serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Nutrition
- Serving Size: 1.5 cups
- Calories: 265
- Sugar: 5g
- Sodium: 490mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 17g
- Cholesterol: 0mg