Curried Lentil Quinoa Soup (Vegan, Gluten-Free)

I really can’t wait for those first cooler days of the season, so I can start making soup! One of my favorite soups is this Curried Lentil Quinoa Soup, which is pure comfort food bliss. This completely plant-based (vegan) gluten-free soup is packed with plant proteins, fiber, vitamins, and minerals, plus it cooks up quickly—no soaking necessary. This Indian-inspired soup recipe has a touch of plant-powered quinoa, sweet potatoes, peas, and masala spices to give it a rich flavor. Its perfect for lunch with a hearty salad, such as this Mediterranean Persimmon White Bean Kale Salad or dinner, served along with an easy sandwich, such as my avocado toast. It’s even better the next day, so be sure to save those leftovers for lunch the next day.

Curried Lentil Quinoa Soup (Vegan, Gluten-Free)

---

• Author: The Plant-Powered Dietitian
• Yield: 8 servings 1x

Print Recipe

Pin Recipe

Scale 1x2x3x

Ingredients

• 8 cups water
• 1 ½ cups green lentils
• 1 cup quinoa, rainbow
• 1 onion, diced
• 1 sweet potato, peeled, diced
• 1 cup frozen peas
• 2 medium carrots, sliced
• 1 cube vegetable bouillon base
• 1 cup tomato sauce
• 1 tablespoon tikka masala spice blend*
• 3 cloves garlic, minced
• Sea salt (optional)

---

Instructions

1. Place all ingredients in a large pot, stir well and cover.
2. Bring to a boil and reduce heat to a simmer. Stir occasionally. Adjust consistency by adding additional water, as desired (to make a thicker or thinner soup, and to replace moisture lost to evaporation). Cook for 40 minutes.
3. Season with a pinch of sea salt, if desired.

---

Notes

I found this amazing seasoning blend at World Spice Merchants in Seattle, my favorite spice store on the planet. You can find similar spice blends online, or make your own with a blend of garam masala, ginger powder, paprika, fenugreek, cumin, nutmeg, cardamom, chili, and caraway seeds.

Instant Pot Directions: Place all ingredients in the container of the Instant Pot. Press “Soup” setting. Cook according to manufacturer’s directions. Serve immediately.

Slow Cooker Directions: Place all ingredients in the container of the Slow Cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

Nutrition

• Serving Size: 1 serving
• Calories: 279
• Sugar: 6 g
• Sodium: 110 mg
• Fat: 1 g
• Carbohydrates: 50 g
• Fiber: 20 g
• Protein: 7 g

This post may contain affiliate links. For more information click here.

For other plant-based soup recipes visit The Plant-Powered Dietitian.

Learn about how to cook with quinoa on my blog.

Check out one of my favorite lentil recipes:

Spicy Lentil Tacos