Mediterranean Red Lentil Quinoa Soup

Red lentil quinoa soup is delicious, comforting, and bursting with Mediterranean flavors. Hearty and nourishing, this soup is the perfect meal for any time of day. Packed with protein, fiber, and nutrients, it will keep you satiated.

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. It is typically made with red lentils, bulgur, rice, and tomatoes, but I've added my own twist to it.

Instead of bulgur, I use quinoa for an interesting texture and enhance the flavor with aromatics from a popular dal recipe. But I still retain the soup's original Turkish flavor base, which includes dried mint, paprika, garlic, Aleppo pepper, and tomatoes. The paprika and mint seasoning oil gives the soup a unique taste that you don't want to skip.

Red lentils cook quickly and produce a smooth and creamy base. It's for this reason that I frequently use it in my stews and hearty soups, including Chana Dal and Chicken Khichda, to get that perfect consistency.

Ingredient Notes

• 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.
• Stock: I use chicken stock to make the soup more flavorful, rich, and satisfying. Vegetable stock is also a good alternative, and stock bouillon cubes can be used too.
• Tomatoes: Fresh or canned tomatoes add a tangy flavor base to the soup, and tomato paste contributes to its thick consistency and taste.
• 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.

How To Make Red Lentil Quinoa Soup

This is a brief overview. Full recipe with measurements is at the end of the blog post.

1. Cook Aromatics: Heat oil in dutch oven, cook onions and carrots. Add garlic, spices, and cook. 
2. Soup Base: Add tomatoes and tomato paste and cook. Then add lentils, quinoa, dried mint, and stock. 
3. Simmer and Garnish: Bring to boil and simmer. Season with lemon juice, cilantro, and salt. 
4. Seasoning Oil: Heat oil and stir in paprika and dried mint. Drizzle on soup and serve with lemon wedges.

My Top Tips

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 or Soft Honey Wheat Rolls.
• Add Sides: Such as Mirza Ghasemi (Eggplant Eggs).
• With Meat Dishes: Such as Chicken Kofta or Lamb Shawarma.

More Lentil Recipes

• Dal Palak (Spinach Dal)
• Adas Polo (Persian Lentil Rice)
• Moroccan Lentil Soup (With Sausage)
• Spicy Lentil Salad (With Avocado)

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5 from 4 votes

Mediterranean Red Lentil Quinoa Soup

Red lentil quinoa soup is delicious, comforting, and bursting with Mediterranean flavors. Hearty and nourishing, this soup is the perfect meal for any time of day. Packed with protein, fiber, and nutrients, it will keep you satiated.

Prep Time15 minutes mins

Cook Time45 minutes mins

Total Time1 hour hr

1x2x3x

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
• ▢
  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. 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.
2. Vegan and Vegetarian: Use vegetable stock.
3. Nutrition facts not including any added salt.
4. Recipe questions answered below.

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

Did you make this recipe?I would love to know about it. Tag me @thedeliciouscrescent.

Recipe Questions Answered

This post was originally published on March 2016 and has been updated for your benefit.