Lyndi's Quinoa Lentil Soup (Ideal for Meal Prep)
This is such a staple healthy soup recipe for me. My go-to soup...
I'll meal prep this healthy soup recipe ahead of a busy week and freeze half so I'm stocked for those nights when I just don't feel like cooking (or don't have the time).
This is a great recipe for using up leftover veg lying at the bottom of the fridge (because I #lovefoodhatewaste).
You can use most veg like tomatoes, carrots, zucchini, onion, pumpkin, sweet potato, potato... I wouldn't recommend using veggies with a high water content like cucumber or cruciferous vegetables like broccoli or cauliflower as it can reduce the shelf life of the soup by quite a bit.
I LOVE legumes (aka. beans) and think they are the most underrated health food. I try to eat about 3-4 serves of beans per week because I need a lot of fibre to stay regular (I guess we all do, given the recommendation is to have of 30g/fibre a day!) so having legumes, whole grains and other foods that prevent constipation is a must for me.
Luckily, I can eat everything (I don't have any allergies or intolerances) and don't believe in cutting out foods to be healthy. So, this recipe just happens to be naturally gluten-free, dairy-free, low GI, good for diabetes or heart health, parev, vegetarian and vegan.
This is a great basic soup recipe. Once you know how it works, play around and make it your own!
This is quite a thick soup because I think soup should be satiating and filling. Add more water if you want it to be less salty or stretch a little further.
I love adding the smoked chipotle sauce but that is totally optional. I'm sure other hot sauces would be great.
Lyndi's Healthy Quinoa + Lentil Soup
Prep time: 20 mins | Cooking time: 1-2 hours | Makes 3L or 12 serves
1 brown onion
2 tablespoons extra virgin olive oil
1 cup of quinoa (I used tricolour but use what you have)
2 teaspoons ground cumin
1 teaspoon ground coriander seeds
1 teaspoon turmeric
1/2 teaspoon ground pepper
1-2 chillis (depending on level of heat you like)
3 cloves of garlic
700ml Passata (or 2 tins of tomatoes)
1 cup dried lentils (I used green/brown)
1/2 cup dried chickpeas
2L vegetable stock
1 tablespoon smokey chilli/chipotle sauce (optional)
Place oil in large soup saucepan on medium/high heat. Place onion in food processor and blitz until small chunks (or chop manually). Add to pan. Brown onion for 2-3 minutes.
Add quinoa and spices (cumin, coriander, turmeric, pepper) to the saucepan to 'toast' for 5 minutes, stirring occasionally.
Meanwhile, blitz veggies (tomatoes, chilli, carrot, zucchini and garlic) in a food processor until small chunks (or chop manually). Add to saucepan and cook for 2-3 minutes.
Add passata, lentils, chickpeas and vegetable stock. Add smokey chilli sauce (optional). Bring to the boil then reduce to simmer. Cook for 1-2 hours or until or beans are soft. Add more water if you need to thin it out. Enjoy with fresh parsley!