If you’re looking for a cozy, healthy meal that’s easy to make and perfect for chilly days, this Spiced Lentil and Quinoa Soup is exactly what you need. Infused with warming spices like turmeric and ginger, this soup is satisfying, nourishing, and filled with immunity-boosting ingredients. It’s a great way to get more plant-based nutrients into your diet while enjoying a delicious, homemade meal.
What Is Spiced Lentil and Quinoa Soup?
Spiced Lentil and Quinoa Soup is a hearty, plant-based dish made with red lentils, quinoa, vegetables, and a blend of aromatic spices such as turmeric, ginger, cumin, and garlic. This soup is thick, savory, and perfect as a main course. It’s naturally gluten-free and vegan, making it a great option for a wide variety of dietary needs. The texture is both creamy and slightly chewy from the lentils and quinoa, and the spices add depth of flavor and a touch of warmth.
Health Benefits of This Warming Soup
This soup is much more than just comfort food—it’s packed with healthy ingredients that support your body in many ways.
Lentils
Lentils are high in plant-based protein and fiber, which support digestive health and help keep you full longer. They are also rich in iron, folate, and potassium.
Quinoa
Quinoa is one of the few plant foods that contains all nine essential amino acids. It’s also a great source of fiber, magnesium, and antioxidants.
Turmeric and Ginger
Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant properties. Ginger helps with digestion and can reduce nausea and muscle soreness. Together, they make a natural remedy for boosting the immune system.
Precautions
While these ingredients are generally safe for most people, turmeric and ginger can act as blood thinners. If you are on blood-thinning medication or have a medical condition, consult your doctor before consuming large amounts of these spices regularly.
Spiced Lentil and Quinoa Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/4 teaspoon chili flakes (optional)
- 1 cup red lentils, rinsed
- 1/2 cup quinoa, rinsed
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- Salt and pepper to taste
- 1 tablespoon lemon juice (optional)
- Fresh parsley or cilantro for garnish
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, until soft and translucent.
- Add the garlic, ginger, turmeric, cumin, and chili flakes (if using). Stir for 1 minute until fragrant.
- Add the carrots and celery, and cook for another 3–4 minutes to soften slightly.
- Stir in the red lentils, quinoa, diced tomatoes, and vegetable broth. Bring the soup to a boil.
- Reduce heat to low, cover, and simmer for 25–30 minutes, or until the lentils and quinoa are fully cooked and tender. Stir occasionally to prevent sticking.
- Season with salt and pepper to taste. If desired, stir in lemon juice for a bright contrast.
- Serve hot, garnished with fresh herbs like parsley or cilantro. This soup pairs nicely with crusty bread or a side salad.
Final Thoughts
This Spiced Lentil and Quinoa Soup is more than just a tasty meal—it’s a powerful way to nourish your body and support your health. Whether you’re looking to add more plant-based meals to your weekly menu or searching for a delicious immune-boosting dish during cold and flu season, this recipe is an excellent choice. Make a big batch, and you’ll have a week’s worth of comforting lunches or dinners ready to enjoy.
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