Red Lentil Soup With Quinoa

Ingredients

• 80 gred lentils, rinsed thoroughly in a sieve
• 40 gquinoa, rinsed thoroughly in a strainer
• 100 gpeeled carrots, cut into small cubes
• 100 gpeeled celeriac, cut into small cubes
• 500 mlvegetable stock
• 300 mlcoconut milk
• 200 mltomato purée
• 3 tbsppeanut oil
• 1 tbsp juice and 1 tsporganic lemon
• 10 gtomato paste
• 1 tspfinely grated ginger
• 1bay leaf
• 1 tspcurry powder
• 1 tspcumin
• 2 tbspfinely chopped parsley
• to tastesalt and pepper

Instructions

1. 1

   Sauté vegetables

   Heat the peanut oil in a saucepan. Add the carrot and celeriac cubes with the ginger and sauté for 3 minutes.

2. 2

   Add spices

   Stir in the tomato paste, then sprinkle in the curry powder and cumin. Add the lentils and quinoa and stir well.

3. 3

   Simmer soup

   Pour in the vegetable stock, followed by the tomato purée and bay leaf. Season with salt and pepper, bring to the boil, then lower the heat and simmer for about 20 minutes.

4. 4

   Finish and serve

   Remove the bay leaf and stir in the coconut milk and lemon juice. Add the grated ginger and adjust the seasoning with salt and pepper. Serve sprinkled with parsley.

What is red lentil soup with quinoa?

This is a thick, gently spiced soup built around red lentils, with quinoa adding another grain-like element. Lentil soups are made in many cuisines, so this version has no single defining origin; its combination of curry, cumin, tomato and coconut milk gives it a warmly seasoned character.

Red lentils soften as they cook, while diced carrot and celeriac add sweetness and savoury depth. The coconut milk rounds out the tomato and spices for a creamy finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 390 calories, 13g protein, 35g carbs, 25g fat.

The lentils and quinoa supply most of the carbohydrates and some of the protein, while the coconut milk and peanut oil contribute much of the fat. For a more balanced plate, serve a bowl with a side of green vegetables or salad.

Build flavour in the pan

Vegetables first: cut the carrot and celeriac into small, evenly sized cubes so they soften at a similar pace. Sauté them with the ginger for the full 3 minutes to start drawing out their flavour.

Spices next: stir the tomato paste into the vegetables before adding the curry and cumin. This brief contact with the warm pan helps distribute their flavour through the soup.

Cook the lentils and quinoa

Rinsing: rinse the lentils and quinoa separately, using a sieve for the lentils and a strainer for the quinoa as specified. Drain them well before adding them to the pan.

Simmering: keep the soup at a gentle simmer for about 20 minutes after bringing it to the boil. Check near the end; the lentils should be tender and the quinoa cooked through.

Finish with coconut and lemon

Coconut milk: add it after the lentils and quinoa have simmered, as the method directs. Stir it through gently to make the broth creamy.

Lemon: add the lemon juice at the end to brighten the rich coconut and tomato flavours. Remove the bay leaf before serving, then taste and adjust the salt and pepper.

Serving and timing

The soup takes about 40 minutes in total, including roughly 20 minutes of simmering. Keep an eye on the pan as it cooks and stir occasionally so the lentils do not catch on the bottom.

Serve it hot with parsley scattered over the top. Bread makes a useful accompaniment, or add a simple green salad for a fresh contrast.

Recipe notes & tips

• Rinse the lentils and quinoa separately, then drain them thoroughly before cooking.
• Cut the carrot and celeriac into similarly sized small cubes for more even cooking.
• Keep the soup at a gentle simmer rather than a rapid boil.
• Taste the soup after adding the lemon and adjust the salt and pepper before serving.
• Remove the bay leaf before ladling the soup into bowls.

Variations

• Fresh herbs: replace or supplement the parsley with chopped coriander.
• Extra vegetables: add diced courgette alongside the carrot and celeriac.
• More spice: increase the curry powder slightly for a bolder flavour.
• Citrus finish: add a little extra lemon juice to taste just before serving.
• Thicker soup: simmer it for a little longer, stirring regularly.

Common mistakes to avoid

• Skipping the rinse: unwashed lentils or quinoa can leave unwanted residue; rinse and drain them before use.
• Large vegetable cubes: they may take longer to soften; cut the carrot and celeriac into small, even pieces.
• Boiling too hard: a rapid boil can make the soup catch on the pan; reduce the heat once it reaches boiling point.
• Adding coconut milk too early: the method adds it after simmering; stir it in at the finishing stage.
• Forgetting the bay leaf: it should be removed before serving; check the pan before ladling.

How to store

Cool leftovers promptly and keep them in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring often; add a splash of water or stock if the soup has thickened.

Frequently asked questions