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Home » Soups

Lentil Quinoa Soup

Published: Feb 21, 2023 by Vandana Chauhan. This post may contain affiliate links.

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This lentil quinoa soup is a flavorful Moroccan-style soup made with red lentils, quinoa, and vegetables. It's flavored with Moroccan spices which add a warm and comforting flavor to this quinoa soup. It's vegan and gluten.

A bowl of lentil quinoa soup with fresh cilantro and lemon slices in the background.

Who doesn't love a bowl of comforting, flavorful soup loaded with good ingredients? Today, I am sharing the recipe for one such soup from Morocco called lentil quinoa soup.

This lemony lentil soup is made with basic ingredients that are very easily available to most people around the world.

Though it's a hearty and filling soup it also has a very light refreshing touch to it which comes from the easy-to-digest red lentils and fresh lemon juice used in this recipe.

You can also enjoy it as a light meal.

This quinoa soup is vegan and gluten-free.

Jump to:
  • What goes in lentil quinoa soup?
  • Ingredient notes
  • How to make (step by step process)?
  • How to serve quinoa soup?
  • Storing, freezing, and re-heating tips
  • Recipe tips and tricks
  • Frequently asked questions
  • More easy quinoa recipes
  • More vegan soup recipes
  • Recipe

What goes in lentil quinoa soup?

To make Moroccan-style lentil quinoa soup, you will need the ingredients shown below:

Ingredients for red lentil and quinoa soup, labelled.

Ingredient notes

  • Red lentils: They are split and skinned brown lentils. You can easily find them in Indian or Middle Eastern grocery stores. If you want you can also use green or brown lentils to make lentil quinoa soup but the cooking time will vary depending on the type of lentils that you are using.
  • Quinoa: Feel free to use any variety of quinoa.
  • Onion: I have used yellow onion, you can use white or red too.
  • Baby spinach: You can also use roughly chopped regular spinach, just cook regular spinach for slightly more time than baby spinach. Kale can be used too.
  • Tomato: I prefer using as many fresh ingredients as I could in my recipes. So, in this recipe too I have used fresh tomatoes but canned tomatoes can also be used.
  • Cilantro: If you don't like cilantro, use fresh parsley.
  • Spices: I have used bay leaves, ground cumin, red chili flakes, coriander powder, cinnamon powder, turmeric powder, and black pepper as they are used a lot in Moroccan recipes. You may add or skip spices and seasonings to suit your taste.

How to make (step by step process)?

Collage of images of steps 1 to 4 of lentil quinoa recipe.
Steps 1 to 4 of lentil quinoa recipe.

Step 1: Heat oil in a cooking pot and add chopped onion. Saute until the onion turns translucent.

Step 2: Add chopped carrot and celery. Saute for 2-3 minutes.

Step 3: Add minced garlic and saute for a minute.

Step 4: Add bay leaves, chili flakes, coriander powder, turmeric powder, cumin powder, cinnamon powder, and crushed black peppercorns.

Collage of images of steps 5 to 8 of lentil quinoa recipe.
Steps 5 to 8 of lentil quinoa recipe.

Step 5: Saute spices for around 30 seconds.

Step 6: Add chopped tomatoes and salt.

Step 7: Cook for 3-4 minutes or until the tomatoes are nicely cooked.

Step 8: Add rinsed lentils and quinoa to the pot.

Collage of images of steps 9 to 12 of lentil quinoa recipe.
Steps 9 to 12 of lentil quinoa recipe.

Step 9: Saute lentils and quinoa with the vegetables for 1-2 minutes.

Step 10: Add vegetable stock and mix everything.

Steps 11 and 12: Cover the pot and cook for around 25 minutes or until the lentils are nicely cooked.

Collage of images of steps 13 to 16 of lentil quinoa recipe.
Steps 13 to 16 of lentil quinoa recipe.

Step 13: Add baby spinach.

Step 14: Cook until the leaves get wilted then switch off the stove.

Step 15: Add chopped cilantro and lemon juice. Mix.

Step 16: Remove the bay leaves before serving.

Your Moroccan-style lentil quinoa soup is ready to be enjoyed!

Closeup shot of quinoa soup with lentils and spinach.

How to serve quinoa soup?

Serve lentil quinoa soup hot or warm with some toasted pita bread or any bread of choice.

You can also serve it with a crunchy Middle Eastern salad like Tabbouleh or Fattoush on the side.

Grilled vegetables also make a good side dish for lentil quinoa soup. Moroccan potatoes also taste great with it.

It can also be paired with a sandwich like this potato sandwich, corn spinach sandwich, or, beetroot hummus and avocado sandwich.

Storing, freezing, and re-heating tips

To store, transfer the soup to an airtight container and refrigerate for up to 4 days.

It freezes well too. You can freeze quinoa lentil soup for 3 months.

To reheat, transfer to a cooking pot and put on the stovetop until nicely heated. Alternatively, you can microwave it for a few minutes, stirring after every 1 minute until evenly heated. If required, reseason.

Recipe tips and tricks

  • This Moroccan soup can also be made with brown or green lentils. The cooking time will change depending on the type of lentils that you are using.
  • Rinse the lentils and quinoa before adding them to the soup.
  • Instead of baby spinach, regular spinach can also be used. Roughly chop them and cook for a little longer period. You can also use other leafy greens of your choice.
  • More vegetables like broccoli, green beans, peas, potatoes, sweet potatoes, or zucchini can also be added to this lentil soup.

Frequently asked questions

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free.

Can couscous be used in this recipe instead of quinoa?

Yes, you can use couscous. Just remember that couscous is not gluten-free. So, if you want to make a gluten-free soup don't replace quinoa with couscous.

More easy quinoa recipes

Want to make quinoa a regular part of your diet? Don't miss to check out the following easy quinoa recipes on my blog:

  1. Quinoa with roasted vegetables
  2. Quinoa fruit salad
  3. Mexican style quinoa
  4. Vegan quinoa salad
  5. Quinoa pulao
  6. Quinoa beet salad-Middle Eastern style

More vegan soup recipes

If a bowl of delicious soup gives you comfort then don't miss to check the following easy vegan soup recipes:

  1. Greek chickpea soup
  2. Cabbage soup
  3. Vegan Minestrone Soup
  4. Black bean soup
  5. Lebanese red lentil soup
  6. Ginger carrot soup

If you try any of my recipes, please rate ⭐⭐⭐⭐⭐ it on the recipe card and also leave your feedback in the comments section below. You can also follow me on Facebook, Pinterest, Instagram, and subscribe to my youtube channel.

Recipe

A bowl of red lentil and quinoa soup.

Lentil quinoa soup

This lentil quinoa soup is a flavorful Moroccan-style soup made with red lentils, quinoa, and vegetables. It's flavored with Moroccan spices which add a warm and comforting flavor to this quinoa soup. It's vegan and gluten.
4.50 from 6 votes
Print Pin Rate
Course: Soup
Cuisine: Middle Eastern, Morocco
Diet: Gluten Free, Vegan, Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5
Calories: 230kcal
Author: Vandana Chauhan

Equipment

  • Large cooking pot

Ingredients

  • ¾ cup red lentils
  • ½ cup quinoa
  • 1 medium-sized yellow onion finely chopped
  • 1 medium-sized carrot finely chopped
  • 2 stalks celery finely chopped
  • 2 medium-sized tomatoes finely chopped
  • 3-4 cloves garlic minced
  • 2 cups baby spinach
  • Juice of ½ a medium-sized lemon adjust to taste
  • 2 tablespoons roughly chopped cilantro
  • 1-2 bay leaves
  • 1 teaspoon coriander powder
  • ½ teaspoon cumin powder
  • ¼ teaspoon cinnamon powder
  • ½ teaspoon red chili flakes adjust to taste
  • ¼ teaspoon turmeric powder
  • Crushed black peppercorns to taste
  • Salt to taste
  • 6 cups vegetable stock
  • 1 tablespoon olive oil

Instructions

  • Heat oil in a cooking pot. Add chopped onion and cook until it turns translucent.
  • Add chopped carrots and celery. Saute for around 2-3 minutes.
  • Add minced garlic and saute for a minute.
  • Next, add bay leaves, chili flakes, coriander powder, turmeric powder, cumin powder, cinnamon powder, and crushed black peppercorns. Saute for around 30 seconds.
  • Add chopped tomatoes and salt. Cook for around 3-4 minutes or until the tomatoes are nicely cooked.
  • Add rinsed lentils and quinoa to the pot and saute for a minute.
  • Add vegetable stock and cover the pot. Cook for around 25 minutes.
  • Once the lentils are cooked, add baby spinach and cook uncovered for 2-3 minutes or until the spinach leaves get wilted.
  • Switch off the stove. Add lemon juice and chopped cilantro. Mix everything. Serve hot.

Video

Notes

  1. Rinse the lentils and quinoa before using them in the recipe.
  2. Brown or green lentils can also be used in this recipe but they will take more time to get cooked.
  3. Instead of baby spinach, regular spinach can also be used. If using regular spinach, roughly chop them and cook for a little longer period.
  4. You can also add vegetables like broccoli, green beans, peas, potatoes, etc to this lentil soup.
  5. More recipe tips and tricks are shared in the post above. Please follow them to make this recipe.
 

Nutrition

Calories: 230kcal | Carbohydrates: 38g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1169mg | Potassium: 674mg | Fiber: 12g | Sugar: 6g | Vitamin A: 4333IU | Vitamin C: 15mg | Calcium: 66mg | Iron: 4mg
Tried this recipe?Tag me on instagram #greenbowl2soul

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Hi! Thanks for stopping by my blog. My name is Vandana Chauhan and I am on a mission to explore vegan/ vegetarian recipes from around the world. I am delighted to welcome you to join me on this exciting journey.

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