Red Lentil Quinoa Soup with Paprika-Mint Oil

Red Lentil Quinoa Soup with Paprika-Mint Oil

Red Lentil Quinoa Soup with Paprika-Mint oil is one of my go to, favorite soups and is a cinch to prepare. Full of flavor and very healthy.

There is a soupy side dish prepared in India known as dal and is quite popular. And on the other hand, there is this yummy red lentil soup that is well known in the Middle East to North Africa.

Now, the soup featured here is more like the red lentil soup but with elements of flavors from the dal. It is not fusion cooking. Just that the additional spices and herbs gives it a different twist.

And many of my friends have liked this variation given to the red lentil soup. I have added quinoa to give it a nutritional boost and an interesting texture.

Red lentils are protein rich and loaded with fiber. These two nutrients together also make red lentils a very satiating food despite being low in calories. Studies have shown that red lentils have maximum concentration of phenolic compounds and with strongest antioxidant activity compared to other varieties of lentils.

Quinoa has been much touted for its nutrition value. It is a good source of antioxidants and considered to provide complete protein. Although it is referred to as a whole grain it is actually a pseudo cereal with nutritional quality similar to that of grains but with higher protein content. Quinoa has been found be nutritionally beneficial for several health conditions such as diabetes, colon cancer, hypertension and obesity.

 

Red Lentil Quinoa Soup with Paprika-Mint OilPhoto Credit: Bijan of www.bijansviewfinder.com

 

This red lentil quinoa soup with paprika-mint oil is also gluten free for those who prefer or need that in their diet!

 

RED LENTIL QUINOA SOUP WITH PAPRIKA-MINT OIL

thedeliciouscrescent.com

 

NUTRITION FACTS
Servings: 12          Serving Size: 1 cup soup

Calories 158, Total Fat 4 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2 g), Cholesterol 0 mg, Sodium 250 mg, Potassium 434 mg, Phosphorus 189 mg, Total Carbohydrate 23 g, Dietary Fiber 8 g, Sugars 3 g, Protein 9 g

 

Preparation Time: 15 minutes
Cooking Time: 45 minutes

 

INGREDIENTS

2 cups red lentils
1/4 cup quinoa
3/4 cup chopped onions
1 cup chopped tomatoes
2 large garlic cloves, grated
1 tablespoon concentrated tomato paste (optional)
8 cups water or stock* (vegetable or chicken) adjust as needed
1 teaspoon ground cumin (optional)
1 teaspoon turmeric
1/2 cup grated carrots
3 tablespoons finely chopped fresh cilantro
1/2 teaspoon black pepper
Lemon juice – to taste
1 ¼ teaspoons Salt (adjust if using stock)

Seasoning:
3 tablespoons olive oil
2 teaspoons paprika
2 teaspoons dried mint

1/4 teaspoon ground red pepper (optional)

 

DIRECTIONS

 

Wash the red lentils and transfer to the cooking pot. Add the chopped onion, chopped tomatoes, grated garlic, water or stock, tomato paste & cumin (optional), turmeric and bring it all to a boil.

Lower the heat and simmer for about 30 to 40 minutes until the lentils are completely soft and fallen apart.

In a separate saucepan put 1/4 cup quinoa and 1/2 cup water and bring it to a boil. Then lower the heat, place the lid and let it simmer until quinoa is tender and a bit chewy. When it is cooked, the white spiral like threads appear around each grain of quinoa.

Blend the cooked red lentils to a smooth consistency as per preference, using an immersion blender or a countertop blender.

Add the grated carrots and simmer for another 10 minutes; adding the cooked quinoa, chopped cilantro, black pepper and salt towards the end.

Squeeze some lemon juice as per taste. Adjust the final consistency and seasoning according to taste.

Meanwhile, heat the olive oil in a small saucepan. When the oil is hot, turn off the heat. Add the paprika, mint and ground red pepper (optional).

Make sure to take the saucepan away from the heat source, so that the seasonings do not get burnt. Ground red pepper adds the characteristic pungency and you may want to add it per preference and taste.

Stir about one fourth of the paprika-mint seasoning oil into the soup to allow the flavors to mix well into the soup.

Ladle the soup into serving bowls and drizzle the remaining seasoning oil on top of the soup. Serve some lemon wedges on the side for this red lentil quinoa soup with paprika-mint oil.

 

Red Lentil Quinoa Soup with Paprika-Mint Oil 2Photo Credit: Bijan of www.bijansviewfinder.com

 

Note:

May use vegetable stock to make it vegan.

 

Red Lentil Quinoa Soup with Paprika-Mint Oil
 
Prep time
Cook time
Total time
 
Red Lentil Quinoa Soup with Paprika-Mint oil is one of my go to, favorite soups and is a cinch to prepare. Full of flavor and very healthy.
Author:
Recipe type: Soups
Cuisine: Mediterranean
Serves: 12
Ingredients
  • 2 cups red lentils
  • ¼ cup quinoa
  • ¾ cup chopped onions
  • 1 cup chopped tomatoes
  • 2 large garlic cloves, grated
  • 1 tablespoon concentrated tomato paste (optional)
  • 8 cups water or stock (vegetable or chicken) adjust as needed
  • 1 teaspoon ground cumin (optional)
  • 1 teaspoon turmeric
  • ½ cup grated carrots
  • 3 tablespoons finely chopped fresh cilantro
  • ½ teaspoon black pepper
  • Lemon juice - to taste
  • 1 ¼ teaspoons Salt (adjust if using stock)
  • SEASONING:
  • 3 tablespoons olive oil
  • 2 teaspoons paprika
  • 2 teaspoons dried mint
  • ¼ teaspoon ground red pepper (optional)
Instructions
  1. Wash the red lentils and transfer to the cooking pot. Add the chopped onion, chopped tomatoes, grated garlic, water or stock, tomato paste & cumin (optional), turmeric and bring it all to a boil.
  2. Lower the heat and simmer for about 30 to 40 minutes until the lentils are completely soft and fallen apart.
  3. In a separate saucepan put ¼ cup quinoa and ½ cup water and bring it to a boil. Then lower the heat, place the lid and let it simmer until quinoa is tender and a bit chewy. When it is cooked, the white spiral like threads appear around each grain of quinoa.
  4. Blend the cooked red lentils to a smooth consistency as per preference, using an immersion blender or a countertop blender.
  5. Add the grated carrots and simmer for another 10 minutes; adding the cooked quinoa, chopped cilantro, black pepper and salt towards the end.
  6. Squeeze some lemon juice as per taste. Adjust the final consistency and seasoning according to taste.
  7. Meanwhile, heat the olive oil in a small saucepan. When the oil is hot, turn off the heat. Add the paprika, mint and ground red pepper (optional).
  8. Make sure to take the saucepan away from the heat source, so that the seasonings do not get burnt. Ground red pepper adds the characteristic pungency and you may want to add it per preference and taste.
  9. Stir about one fourth of the paprika-mint seasoning oil into the soup to allow the flavors to mix well into the soup.
  10. Ladle the soup into serving bowls and drizzle the remaining seasoning oil on top of the soup. Serve some lemon wedges on the side for this red lentil quinoa soup with paprika-mint oil.
Nutrition Information
Serving size: 1 cup soup Calories: 158 Kcals Fat: 4 g Saturated fat: 1 g Unsaturated fat: 3 g Carbohydrates: 23 g Sugar: 3 g Sodium: 250 mg Fiber: 8 g Protein: 9 g Cholesterol: 0 mg

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