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Quinoa Lentil Soup Recipe! (Healthy, High-Protein, One-Pot Meal)

Quinoa lentil soup is a healthy, high-protein, one-pot meal made with simple whole-food ingredients. This vegan and gluten-free soup is hearty, filling, and perfect for meal prep, busy weeknights, or freezer-friendly dinners.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 4 people
Course: lunch dinner soup
Cuisine: American
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup dry lentils (green or brown)
  • ½ cup quinoa (rinsed)
  • 1 medium onion (chopped)
  • 3 garlic cloves (minced)
  • 2 carrots (diced)
  • 2 celery stalks (chopped)
  • 6 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 tbsp olive oil
  • Salt (to taste)
  • Black pepper (to taste)
  • 2 cups spinach or kale (optional)
  • Lemon juice (for serving)

Equipment

  • Large soup pot or Dutch oven
  • Wooden spoon
  • Knife
  • Cutting board
  • Measuring cups & spoons

Method
 

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery. Cook for 4–5 minutes until softened.
  3. Stir in garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant.
  4. Add lentils, rinsed quinoa, and vegetable broth. Stir well.
  5. Bring to a boil.
  6. Reduce heat and simmer for 25–30 minutes, stirring occasionally.
  7. Add spinach or kale during the last 5 minutes of cooking.
  8. Taste and adjust salt and pepper.
  9. Serve hot with a squeeze of fresh lemon juice.

Notes

  • Use vegetable broth instead of water for better flavor
  • For thicker soup, simmer longer or use red lentils
  • For thinner soup, add extra broth or water
  • Add cooked chickpeas for extra protein
  • Rinse quinoa well to remove bitterness

Storage

  • Store in an airtight container
  • Refrigerate up to 5 days
  • Freeze up to 3 months
  • Cool completely before storing