Lyndi's Quinoa Lentil Soup (Ideal for Meal Prep)

 
Healthy quinoa Lentil soup recip Lyndi.JPG

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! 

Tips

  • 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 Healthy quinoa Lentil soup recipe.jpg

Healthy recipe

Lyndi's Healthy Quinoa + Lentil Soup

Prep time: 20 mins | Cooking time: 1-2 hours | Makes 3L or 12 serves

Ingredients

  • 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 zucchini 
  • 2 carrots
  • 3 tomatoes
  • 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)

Method

  1. 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.
  2. Add quinoa and spices (cumin, coriander, turmeric, pepper) to the saucepan to 'toast' for 5 minutes, stirring occasionally. 
  3. 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.
  4. 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!
Lyndi Cohen Healthy quinoa Lentil soup recip.jpg
Healthy quinoa Lentil soup recipe Lyndi Cohen.jpg
print recipe
Lyndi's Quinoa Lentil Soup (Ideal for Meal Prep)
My go-to healthy soup recipe.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.
Ingredients
  • 1 brown onion
  • 2 tablespoons extra virgin olive oil
  • 1 cup quinoa
  • 2 teaspoons cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground pepper
  • 1 zucchini
  • 2 carrots
  • 3 tomatoes
  • 1-2 chillis
  • 3 garlic cloves
  • 700mL/24oz passata
  • 2L/0.5gl vegetable stock
  • 1 tablespoon smokey chilli/chiptole sauce
Instructions
1. 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.2. Add quinoa and spices (cumin, coriander, turmeric, pepper) to the saucepan to 'toast' for 5 minutes, stirring occasionally. 3. 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.4. 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!
Details
Prep time: Cook time: Total time: Yield: 3L /100 oz

MORE DELICIOUS HEALTHY RECIPES TO TRY: