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.
Ingredients
Scale
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)
Instructions
- Pour the olive oil in a large heavy pot or Dutch oven. Heat over medium-high heat.
- Add onions, bell pepper, sweet potato, and carrots and sauté for 4 minutes.
- Add garlic, ginger, chili pepper, curry powder, black pepper, and salt (optional). Sauté, stirring frequently, for 3 minutes, until vegetables begin to soften.
- Add lentils and quinoa and sauté for 1 minute.
- 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.
- Garnish with chopped cilantro, if desired.
- 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
