Curried Lentil Quinoa Soup (Vegan, Gluten-Free)

curried-lentil-quinoa-soup-(vegan,-gluten-free)

A thick, hearty soup is the perfect solution any night of the week. And this Curried Lentil Quinoa Soup, which is based mostly on pantry staples, hearty veggies, and fabulous seasonings, can be whipped easily in no time. Just pair it with a salad and whole grain bread for a fabulous comforting meal. Plus, it’s great for packing away for lunch the next day. This completely plant-based (vegan) gluten-free soup is packed with plant proteins, fiber, vitamins, and minerals, plus it cooks up quickly—no soaking necessary.

This Indian-inspired soup recipe has a touch of plant-powered lentils, quinoa, sweet potatoes, peas, and masala spices to give it a rich flavor. I like to serve it with a salad, like this Mediterranean Persimmon White Bean Kale Salad for dinner, or with a simple sandwich, such as my avocado toast. It’s even better the next day, so be sure to save those leftovers for lunch the next day.

 

Print

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Curried Lentil Quinoa Soup (Vegan, Gluten-Free)


1 Star2 Stars3 Stars4 Stars5 Stars
(1 votes, average: 5.00 out of 5)
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5 from 1 reviews


  • Author:
    The Plant-Powered Dietitian

  • Prep Time:
    10 minutes

  • Cook Time:
    40 minutes

  • Total Time:
    50 minutes

  • Yield:
    8 servings

  • Diet:
    Vegan

Description

This super easy Indian-inspired soup recipe has a touch of plant-powered lentils, quinoa, sweet potatoes, peas, and masala spices to give it a rich flavor and nutrition profile.


Ingredients

  • 8 cups water
  • 1 ½ cups green lentils
  • 1 cup quinoa, rainbow
  • 1 onion, diced
  • 1 sweet potato, peeled, diced
  • 1 cup frozen peas
  • 2 medium carrots, sliced
  • 1 cube vegetable bouillon base
  • 1 cup tomato sauce
  • 1 tablespoon curry powder
  • 3 cloves garlic, minced
  • 1/2 teaspoon black pepper
  • Sea salt (optional)

Garnish:

  • 1/4 cup fresh cilantro, chopped (if desired)

Instructions

  1. Place all ingredients in a large pot, stir well and cover.
  2. Bring to a boil and reduce heat to a simmer. Stir occasionally. Adjust consistency by adding additional water, as desired (to make a thicker or thinner soup, and to replace moisture lost to evaporation). Cook for 40 minutes.
  3. Season with a pinch of sea salt, if desired.
  4. Garnish with chopped cilantro, if desired.
  5. Makes 8 servings 1 1/8 cup per serving.

Notes

Instant Pot Directions: Place all ingredients except cilantro in the container of the Instant Pot. Press “Soup” setting. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro.

Slow Cooker Directions: Place all ingredients except for cilantro in the container of the Slow Cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro.

  • Category: Soup
  • Cuisine: American, Indian

Nutrition

  • Serving Size: 1 serving
  • Calories: 279
  • Sugar: 6 g
  • Sodium: 110 mg
  • Fat: 1 g
  • Carbohydrates: 50 g
  • Fiber: 20 g
  • Protein: 7 g

Keywords: vegan soup, quinoa soup, lentil soup

For other plant-based soups, check out some of my favorites:

Vegetable Stone Soup
Kabocha Squash Leek Soup
Carnival Squash Soup with Fresh Turmeric

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