Curried Lentil Quinoa Soup

A thick, hearty soup is the perfect solution any night of the week. And this Curried Lentil Quinoa Soup, which is based mostly on budget-friendly pantry staples, hearty veggies, and vibrant seasonings, can be whipped up easily in no time. Just pair it with a salad and whole grain bread for a fabulous comforting meal. This Indian-inspired healthy soup recipe is filled with lentils, quinoa, sweet potatoes, carrots, peas, onions, bell pepper, and spices to give it a rich flavor. Plus, this rugged lentil soup is great for packing away for lunch the next day. It’s even better the next day, so be sure to save those soup leftovers.

Nutrition Notes

Curried Lentil Quinoa Soup

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• Author: The Plant-Powered Dietitian
• Total Time: 45 minutes
• Yield: 8 servings 1x
• Diet: Vegan

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Description

This super easy, vegan, gluten-free Curried Lentil Quinoa soup recipe is vibrant with the addition of lentils, quinoa, sweet potatoes, peas, carrots, and spices to give it a rich flavor and nutrition profile.

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Ingredients

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Soup:

• 1 tablespoon extra virgin olive oil
• 1 medium onion, diced
• 1 medium bell pepper, chopped
• 1 medium (about 7 ounces) sweet potato, peeled, diced
• 2 medium (about 7 ounces total) carrots, sliced
• 3 cloves garlic, minced
• 1 inch fresh ginger root, finely shredded
• 1 small chili pepper, finely diced
• 1 tablespoon curry powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt (optional)
• 1 cup brown or green lentils, uncooked
• 1 cup quinoa (red, white, or multi-colored), uncooked
• 1 (15-ounce) can tomato sauce
• 3 cups vegetable broth
• 4 cups water
• 1 cup frozen peas

Garnish:

• 1/4 cup fresh cilantro, chopped (if desired)

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Instructions

1. Pour the olive oil in a large heavy pot or Dutch oven. Heat over medium-high heat.
2. Add onions, bell pepper, sweet potato, and carrots and sauté for 4 minutes.
3. Add garlic, ginger, chili pepper, curry powder, black pepper, and salt (optional). Sauté, stirring frequently, for 3 minutes, until vegetables begin to soften.
4. Add lentils and quinoa and sauté for 1 minute.
5. Add tomato sauce, broth, water and green peas. Stir well, cover with a lid, and reduce heat to medium. Cook for 25-30 minutes, until lentils, quinoa, and vegetables are tender. May add additional water if needed. Should be a thick consistency. Note: Soup will continue to thicken after you are done cooking.
6. Garnish with chopped cilantro, if desired.
7. Makes 8 servings (about 1 1/2 cups per serving).

Notes

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

Slow Cooker Directions: Place all ingredients except for cilantro 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. Garnish with cilantro.

Try topping this soup with plain cultured soy yogurt. Learn how to make it here.

• Prep Time: 15 minutes
• Cook Time: 38 minutes
• Category: Soup
• Cuisine: American, Indian

Nutrition

• Serving Size: 1 serving
• Calories: 287
• Sugar: 6 g
• Sodium: 206 mg
• Fat: 1 g
• Saturated Fat: 0 g
• Carbohydrates: 53 g
• Fiber: 17 g
• Protein: 16 g

For other plant-based soups, check out some of my favorites:

• Vegan Tortilla Soup
• Classic Tomato Soup
• Barley Vegetable Stone Soup
• Delicata Squash Soup with Five Spice
• Mediterranean Heirloom Bean Soup
• Curried Vegetable Leek Soup
• Kabocha Squash Leek Soup with Pistachios
• Carnival Squash Soup with Turmeric

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