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    Home » Recipes » Soup

    Mediterranean Red Lentil Quinoa Soup

    Published: Apr 15, 2023 Updated: Sep 22, 2023 Author: Roxana Begum· This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

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    Red lentil quinoa soup pin image.

    Indulge in a delicious and comforting red lentil quinoa soup recipe bursting with Mediterranean flavors. This hearty and nourishing soup is the perfect meal for any time of day, keeping you satiated with its protein, fiber, and nutrient-rich goodness.

    Red lentil quinoa soup served in two bowls.

    Table of Contents

    • Red Lentil Soup With Quinoa
    • About Red Lentils
    • Recipe Ingredients
    • How To Make Red Lentil Quinoa Soup
    • Top Tips
    • Variations 
    • How To Serve
    • Recipe FAQs
    • More Quinoa Recipes
    • Mediterranean Red Lentil Quinoa Soup
      • Ingredients
        • Garnish (optional)
      • Equipment
      • Instructions
      • Notes
      • Nutrition
    • More Lentil Recipes

    Red Lentil Soup With Quinoa

    This red lentil soup is inspired by the renowned Turkish soup - Ezogelin Corbasi, which is one of my favorites due to its rich flavor and simplicity in preparation. The soup is typically prepared using red lentils, bulgur, rice, and tomatoes, but I've added my own unique twist to it.

    While the original soup has a chunky texture due to the bulgur, I've opted for quinoa, which lends an interesting texture. To enhance the flavor profile, I've added some aromatics from a popular dal recipe, while still retaining the soup's original Turkish flavor base, which includes dried mint, paprika, garlic, Aleppo pepper, and tomatoes.

    The addition of paprika and mint seasoning oil on top gives this soup a unique taste that you won't want to miss. It's perfect for warming you up during winter and providing your body with essential nutrients.

    Mediterranean red lentil soup served on the table.

    About Red Lentils

    Red lentils are a fantastic source of protein and fiber, making them a very satisfying food despite their low-calorie count. They're also packed with phenolic compounds and have the strongest antioxidant activity when compared to other varieties of lentils.

    This particular type of lentil is unparalleled in its ability to cook quickly and produce a smooth, creamy base. It's for this reason that we frequently incorporate it into our stews and hearty soups, including Chana Dal and Chicken Khichda, to achieve a desirable consistency.

    Furthermore, lentils contain important nutrients such as folic acid, manganese, phosphorus, iron, and phytochemicals, all of which offer various health benefits, including reduced risk of heart disease, lower cholesterol levels, and aid in weight management. Therefore, red lentil soup is not only delicious but also incredibly nutritious.

    Recipe Ingredients

    Here are some notes about ingredients and substitutes.

    Ingredients needed for the recipe.
    • Split Red lentils: These lentils form the soup's base and can be easily found online or at most supermarkets. Before rinsing, pick over the lentils. No need to soak these split lentils, but they absorb a lot of water, so use at least 3 cups of water per cup of lentils.
    • Aromatics: Carrots and onions add sweetness and flavor, while fresh garlic and cilantro provide aroma and warmth.
    • Spices: Paprika, ground cumin, turmeric, and Aleppo pepper add a complex flavor profile. Paprika also gives a bright red color, while Aleppo pepper adds mild pungency.
    • Quinoa: This adds a nutty texture and more protein, and is a great substitute for bulgur.
    • Extra virgin olive oil: Use extra virgin olive oil for cooking the soup and making the seasoning oil to drizzle on top.
    • Tomatoes: Fresh or canned tomatoes add a tangy flavor base to the soup, and tomato paste contributes to its thick consistency and taste.
    • Stock: To make the soup more flavorful, rich, and satisfying, use chicken stock. Vegetable stock is also a good alternative, and stock bouillon cubes can be used too.

    How To Make Red Lentil Quinoa Soup

    Brief overview below. *Full recipe at the end of blog post.

    1. Cook Aromatics: Heat oil in dutch oven, cook onions and carrots for 2 mins. Add garlic and spices, cook for 1 min. Vegetables and aromatics cooked in a pot.
    2. Soup Base: Add tomatoes and tomato paste and cook for 5 mins. Add lentils, quinoa, dried mint, and stock. Ingredients added for cooking the soup base.
    3. Simmer and Garnish: Bring to boil, simmer for 35 mins. Season with lemon juice, cilantro, and salt. Simmering the soup and then seasoning it.
    4. Seasoning Oil: Heat oil and stir in paprika and dried mint. Drizzle on soup and serve with lemon wedges. Making the seasoning oil and then drizzling it.

    Top Tips

    Cook the red lentils until creamy and they blend well with the stock. Because  we want to retain the texture of the quinoa, we will not be using a blender. Therefore it is important to cook the red lentils until smooth.

    To prevent boiling over, it's recommended to place a slightly ajar lid on the cooking pot during the first few minutes of cooking lentils.

    Turkish red lentil soup served in white bowls on the table.

    Variations 

    This soup with plant protein is gluten free, egg free, dairy free, soy free and nut free.

    • Vegan and Vegetarian: Use vegetable stock.
    • Add Other Vegetables: You can add other vegetables such as potatoes, celery, spinach and other greens.
    • Coconut Milk: You can substitute some of the stock with coconut milk for a different flavor.
    • Other Spices: Try adding a touch of harissa if you like it spicy.
    • Toppings: Top it with crumbled feta cheese, sour cream, whipped Greek yogurt or toasted nuts.

    How To Serve

    This mediterranean red lentil soup is a meal on its own but you can serve it with other sides.

    • With bread: Try it with Onion Rolls, Pita Bread or Soft Honey Wheat Rolls.
    • Add Sides: Such as Onion Salad, Mirza Ghasemi (Eggplant Eggs) or Eggplant Yogurt Salad.
    • With Meat Dishes: Such as Chicken Kofta or Lamb Shawarma.
    A bowl of soup full of mediterranean flavors.

    Recipe FAQs

    Is red lentil soup good for you?

    This Mediterranean red lentil quinoa soup is a filling and nutritious choice, loaded with protein, fiber, essential nutrients, and antioxidants. Red lentils, which are rich in protein and fiber, are known for their satiating properties despite being low in calories. 

    Lentils also contain folic acid, manganese, phosphorus, iron, and phytochemicals that have been linked to various health benefits, including reduced cholesterol levels and lower risk of heart disease and obesity. 

    Quinoa is a good source of antioxidants and complete protein, making it nutritionally beneficial for several health conditions such as diabetes, colon cancer, hypertension and obesity. Lastly, this soup is gluten-free.

    What can I use instead of dried mint?

    Dried mint is what gives this soup the characteristic flavor. I would not use fresh mint, if I can find dried mint. While other dried herbs like oregano can be tasty, they will create a different flavor profile altogether.

    How to make the lentil quinoa soup in instant pot?

    Cook the onions, carrots, garlic, spices, tomatoes and tomato paste in saute mode. Add lentils, quinoa, stock, dried mint and salt. Place the lid on the instant pot, set it to high pressure and cook for 8 minutes. Release steam naturally. Stir the soup and add lemon juice and cilantro. Prepare the seasoning oil and drizzle on the soup.

    How to make the lentil quinoa soup in slow cooker?

    Add onions, carrots, garlic, spices, tomatoes, tomato paste, lentils, quinoa, stock, dried mint and salt to the slow cooker bowl. Cover and cook on high for 4 hours. Stir the soup and add lemon juice and cilantro. Prepare the seasoning oil and drizzle on the soup.

    Do I need to soak red lentils before cooking?

    Red lentils are among the quickest and easiest types of lentils to cook. They break down easily and dissolve into the cooking liquid, resulting in a creamy soup.

    Mediterranean red lentil soup served in a plate.

    More Quinoa Recipes

    • Eggplant Chickpea Patties (nice crust with quinoa)
    • Kale Quinoa Salad (with lentils)

    ★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!

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    Close view of red lentil quinoa soup served in two bowls.
    5 from 4 votes

    Mediterranean Red Lentil Quinoa Soup

    Indulge in a delicious and comforting red lentil quinoa soup recipe bursting with Mediterranean flavors. This hearty and nourishing soup is the perfect meal for any time of day, keeping you satiated with its protein, fiber, and nutrient-rich goodness. It is naturally gluten free and vegan option possible.
    Prep Time15 minutes mins
    Cook Time45 minutes mins
    Total Time1 hour hr
    Print SaveSaved!
    Course :Soups
    Cuisine :Mediterranean
    Servings: 12 Cups
    Calories: 245kcal
    Author: Roxana Begum

    Ingredients

    • 6 tablespoons extra virgin olive oil
    • 1 large yellow onion chopped
    • 3 carrots peeled and chopped
    • 4 garlic cloves grated
    • 3 teaspoons paprika
    • 2 teaspoons ground cumin
    • 1 teaspoon turmeric
    • 1 teaspoon Aleppo pepper
    • 1 cup chopped tomatoes
    • 4 tablespoons tomato paste
    • 2 cups red lentils rinsed and drained
    • ½ cup quinoa or fine-grain bulgur
    • 4 teaspoons dried mint
    • 8 cups chicken stock vegetable stock, or water
    • Kosher salt
    • 1 lemon for juice and wedges
    • 3 tablespoons cilantro chopped finely

    Garnish (optional)

    • Freshly ground black pepper
    • Croutons
    US Customary - Metric

    Equipment

    • Dutch Oven
    • Wooden Spoon
    • Cutting Board
    • Chef's Knife
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    Instructions

    • In a large dutch oven, heat 3 tablespoons olive oil over medium-high heat until shimmering. Add the chopped onions and carrots. Cook until softened but not brown, about 2 minutes.
    • Next, stir in grated garlic followed by spices and cook until fragrant, for about 1 minute.
    • Add tomatoes and tomato paste, and cook, stirring occasionally, until vegetables have softened, for about 5 minutes.
    • Add red lentils, quinoa, dried mint and stock. Bring it to a boil, for about 5 minutes. Lower the heat, place the lid slightly ajar, and simmer for about 35 minutes, stirring occasionally until the lentils are soft and well blended with the stock.
    • Season with a squeeze of lemon juice, cilantro, and salt to taste. Adjust the consistency (with more stock) and the seasoning as needed and continue cooking for another 5 minutes, stirring occasionally.
    • In a small saucepan, heat 3 tablespoons of olive oil over low-medium heat. Add paprika and dried mint and stir the mixture. Remove from heat to prevent the seasonings from getting burnt.
    • Drizzle ½ of the seasoning oil on top of the soup and give it a light stir. Ladle the soup into serving bowls and drizzle the remaining seasoning oil on top. Serve the lentil soup with lemon wedges on the side.

    Notes

    1. Meal Prep: Chop the vegetables ahead of time.
    2. Storage: This soup keeps well for 4 to 5 days in the refrigerator. Pack in freezer safe containers and freeze for up to 3 months. Thaw and reheat, adding water if needed.
    3. Vegan and Vegetarian: Use vegetable stock.
    4. Nutrition facts not including any added salt.
    5. Check blog post above for instant pot and slow cooker instructions, more tips, variations, and FAQs, etc.

    Nutrition

    Serving: 1Cup | Calories: 245kcal | Carbohydrates: 30g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 136mg | Potassium: 661mg | Fiber: 11g | Sugar: 3g | Vitamin A: 2992IU | Vitamin C: 11mg | Calcium: 54mg | Iron: 4mg
    Tried this recipe?Mention @thedeliciouscrescent or tag #thedeliciouscrescent!

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    This post was first published on March 1, 2016 and has been updated with improvements in pictures, tips, FAQs and additional enhancements.

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    Reader Interactions

    Comments

    1. Kristen

      March 01, 2021 at 3:47 pm

      Was delicious! Easy to make. Followed recipe. Only partially puréed lentil base for slightly chunkier texture. The lemon and final spices put flavor over the top. Thank you for this! Now in my top soups rotation - which is in full swing with Michigan winter. Love it!

      Reply
    2. Effie

      December 21, 2020 at 3:38 pm

      I LOVE THIS SOUP! The flavors and textures are so perfect for being stuck at home and since my kitchen has become a school cafeteria I am always looking for new recipes! Am making this soup rite now for the second time this week 😋 my 13yearold son loves it as well! Thanks so much for the recipe

      Reply
      • Roxana Begum

        December 31, 2020 at 9:44 pm

        So happy you like it.

        Reply
    3. Amy

      August 24, 2017 at 8:41 pm

      I love red lentil soup, this version looks delicious and I love the idea of a paprika mint oil

      Reply
      • Roxana Begum

        September 01, 2017 at 12:40 am

        Thanks Amy. So happy you like it.

        Reply
    4. Ginny McMeans

      August 24, 2017 at 8:15 pm

      This soup looks so rich and delicious. I have all of the ingredients so dinner is done for tomorrow night. Thanks!

      Reply
      • Roxana Begum

        September 01, 2017 at 12:40 am

        Thanks Ginny. Hope you enjoyed it :)

        Reply
    5. Juli Meyers

      August 24, 2017 at 7:56 pm

      I love this soup, the mint really makes it.

      Reply
      • Roxana Begum

        September 01, 2017 at 12:39 am

        Thanks. Yes you are absolutely right.

        Reply
        • Dawn

          November 20, 2022 at 7:25 pm

          Added chickpeas & 1/5 cup quinoa 🤤

          Reply
    6. Catherine

      August 24, 2017 at 7:01 pm

      I love the sound of this...craving a bowl right now!

      Reply
      • Roxana Begum

        September 01, 2017 at 12:39 am

        Thanks. Would have loved to share it with you :)

        Reply
    7. Sues

      August 24, 2017 at 6:52 pm

      I am all about quinoa all the time! And I love red lentils, but don't eat them as much. This soup is such a healthy and delicious combo!

      Reply
      • Roxana Begum

        September 01, 2017 at 12:39 am

        Thanks Sues. I love quinoa too.

        Reply

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    Hi, I'm Roxana, registered dietitian and recipe developer. Here I share wholesome & delicious recipes with room for cravings. Healthy makeovers. Step-by-step photos & videos.
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