This hearty vegan lentil quinoa soup is nutrient dense, filling, and a perfect lunch, dinner or meal prep idea. It’s so flavourful, using staple ingredients and super easy to make in one pot!
There’s just something about cozying up to a hot bowl of soup that’s just so beyond comforting. If you’re looking for a yummy bowl to warm up to that packs in a nutritious punch and TONS of flavour, I gotchu covered here!
This vegan lentil quinoa soup mixes pantry staples with vegetables like kale and cauliflower. The garam masala adds such a lovely, warming feel and really brings this lentil soup to life.
Plus, this recipe is ready in under an hour and it makes about 4-6 servings. So needless to say, you can either feed your whole family or prep something and have your food set for a few days. It doesn’t get much better than that! It’s naturally gluten and dairy-free, making it suitable for many different dietary needs and preferences.
Ingredients you’ll need
This lentil quinoa soup recipe calls for easy, everyday ingredients you may already have on hand. It’s oil-free, gluten-free, veggie packed and easily customizable. Here’s what you’ll need along with a few tips and suggestions:
- Lentils: Brown, green, French or black lentils will work well in this recipe as they hold their shape well when simmering. I’ve used French lentils here.
- Quinoa: Use your favourite quinoa – red, white or tricolour.
- Onion: Any onion will do – red, white or yellow – so use what you have on hand.
- Carrots: Feel free to dice or slice your carrots, depending on the size.
- Celery: If your celery stalk has leaves, feel free to chop a few and add them to the soup.
- Kale: Either curly kale or the Tuscan variety. I used curly kale here.
- Cauliflower: Just a few florets cut into small pieces
- Garlic: I used garlic powder but 4-5 fresh cloves would be amazing!
- Tomato: I use canned chopped tomatoes, but fresh tomatoes are great too!
- Spices & Herbs: We’ll be using a mix of garam masala, sweet paprika and oregano. It’s a delicious combination, but if you don’t have 1 or 2 of the spices or herbs you can sub curry powder if you have that!
- Veggie stock: I love using a vegetable stock concentrate with water. Otherwise cartoned stock is fine.
- Balsamic Vinegar: to round out the soup giving it a wonderful depth of flavour. You can also sub the juice of a lemon or dash of apple cider vinegar.
How to make lentil quinoa soup
Rinse the lentils and quinoa. First rinse your lentils and quinoa well, using a fine mesh strainer to remove any powdery residue. Ideally leave to soak for 2 hours or overnight if possible. Soaking the lentils can help reduce flatulence* 🙂
Sauté: In a large pot/ Dutch oven, sauté the onions, celery and carrots, cook for 5 minutes.
Seasonings: Add the paprika, garam masala, oregano and garlic powder, cook until fragrant, about 1 – 2 minutes.
Veggies: Add in lentils, quinoa, tomatoes, cauliflower, stock, salt and pepper. Bring to a boil, cover, reduce heat and simmer for 40 minutes, stirring occasionally.
Kale: Remove from heat, add kale and balsamic vinegar. Stir and sit for a few to wilt.
This hearty lentil and quinoa soup is great just as is, but can be made even heartier with a slice of bread for soaking up the juices or a simple side salad. Here are a few of my favourite options:
- Toppings: I love topping my soup with fresh chopped parsley for a touch of freshness and a dollop of cashew cream (as pictured) or plain yoghurt.
- Bread: Pair with a slice of sourdough, pita bread and mashed avocado.
How to store leftovers
- Refrigerator: Leftovers will keep for 5 – 6 days in the fridge, stored in a large container.
- Freezer: This lentil quinoa soup is freezer friendly and freezes well for up to 2 – 3 months. To freeze, let cool completely and store in indivual serving sized freezer safe containers. Leave ½ inch head space for expansion. Let thaw before reheating. You can also freeze larger portions in large zip lock bags too!
- Reheat: Simply re-warm on the stovetop over low heat until warmed through. Alternatively, reheat in the microwave using 30 – 60 second intervals, stirring after each, until warm.
Here are some more meal prep recipes you may like:
If you try this lentil quinoa soup recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.Print
This hearty vegan lentil quinoa soup nutrient dense, filling, and a perfect lunch, dinner or meal prep idea. It’s so flavourful, using staple ingredient and super easy to make in one pot!
- 1/4 cup water or 2 teaspoons olive oil
- 1 medium onion, chopped
- 3 large carrots, chopped
- 2 stalks celery, chopped
- 1 teaspoon garlic powder*
- 1 teaspoon sweet paprika
- 1 tablespoon garam masala
- 1 tablespoon dried oregano
- 1 cup dried French lentils (or green/brown)*
- ½ cup uncooked quinoa*
- 2 cans (800g/30 oz) crushed tomatoes
- 2 cups (200g) cauliflower, roughly chopped
- 8 cups vegetable broth
- Salt and pepper, to taste
- 2 tablespoons balsamic vinegar
- 4 kale leaves, roughly chopped
- Chopped parsley for garnish, optional
- Soak your lentils and quinoa for 2 hours for overnight. Then rinse using a fine mesh strainer until the water is clean.
- In a large pot/dutch oven, saute the onions, celery and carrots in water or olive oil, cook for 5 minutes.
- Add the paprika, garam masala, oregano and garlic powder, cook until fragrant, about 1 – 2 minutes.
- Add in lentils, quinoa, tomatoes, cauliflower, stock, salt and pepper. Bring to a boil, cover, reduce heat and simmer for 40 minutes, stirring occasionally.
- Remove from heat, add kale and balsamic vinegar. Stir and sit for a few to wilt.
- Can also sub 4 cloves fresh garlic, minced
- If you are sensitive to legumes, soak your lentils for a minimum of 2 hours to help reduce flatulence.
Keywords: lentil quinoa soup, lentil soup