Red Lentil Soup With Quinoa
Mediterranean red lentil soup is one of my favorite soups and is so easy to prepare. Full of flavor and very healthy. It is gluten free and a good source of protein and fiber.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 12 Cups
- 2 cups red lentils
- 1/4 cup quinoa
- 3/4 cup onions chopped
- 1 cup tomatoes chopped
- 2 cloves garlic large, grated
- 2 tablespoon tomato paste optional
- 8 cups water or stock (vegetable or chicken)
- 1 teaspoon ground cumin ground, optional
- 1 teaspoon turmeric
- 1/2 cup carrots grated
- 3 tablespoons cilantro chopped finely
- 1/2 teaspoon ground black pepper
- 1 1/4 teaspoons salt (adjust if using stock)
- lemon juice - to taste
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 with this Mediterranean red lentil soup.
May use vegetable stock to make it "vegan".
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
Serving: 0g | Calories: 158kcal | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg