We love this recipe when we are in the mood for more flavor. It goes great with a hearty baguette! But if you are trying to cut back on carbs it is super as is! The name states red lentil. Although you can use any lentil you wish, red lentils taste great in this recipe. Their texture is a bit different than brown lentils. As with other soups on this website, this soup is water-based with minimal fat and it is filling too. It does call for tomato paste. Some people claim that it is important to stay away from nightshade vegetables such as tomatoes if you have arthritis. We have not found credible scientific evidence to this claim but of course always follow your doctor's advice. Feel free to omit the tomato paste from this recipe too.
My favorite way to make this soup is with the instant pot because I don't have to watch my pot for over boiling and messing up my stove. But, both lentils and quinoa do not take as long to cook so this recipe is a great choice to make on the stovetop too.
Finally, I love this soup especially for my vegetarian daughter because quinoa is a complete protein, which is not the easiest to find in plant proteins:
One cup cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. - Harvard
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Equipment and Tools
Food processor (optional) - I use a food processor to chop the onions; it saves a lot of time. If you opt for a food processor I recommend the Braun brand.
Instant pot (optional)
Tips
Lentils - red lentils result in a more pleasant consistency
Onion - you can use any onion you have and almost any size, depending on your taste. I recommend white onion because it results in the most flavorful soup. Yellow and red onions are very flavorful too! Vidalia or sweet onions are the sweetest but the sugar is natural.
Oil - If using a non-stick pan you may use a little oil (~2 tsp) but for steel pans 1-2 tablespoons are recommended. Olive oil recommended by most health sites as part of a middle eastern diet that has many health benefits. Canola oil is also healthy.
Bouillon - We use Osem soup and seasoning mix. It is vegetarian and adds great flavor. You can choose to use chicken stock instead, or eliminate the bouillon altogether and us various spices. I personally can never make it taste as good without the bouillon!
Using a regular pot instead of pressure cooker / instant pot - Basically, cooking here takes longer. Remember to use a tight fitting lid so water vapors do not escape changing the flavor of the soup. Also, your pot may be a different size, see below.
Quantity - The recipe below makes a total amount of 12-16 cups. If making a smaller amount such as 8 cups cut down on grains to 1.25 cups, use 1 tsp bouillon and 1 tsp salt. These are recommended amounts as a start and will vary based on your taste.
Tomato paste - I love getting the one in the tube; not a can. I put it in the fridge after using it once and it never goes bad. Also if you buy it in the can you need to store it somewhere and it easily stains.
Seasoning - I love using the Trader Joe's every day seasoning! It makes everything better! If you do not have this seasoning then add more salt and pepper, and perhaps some red pepper flakes, or whatever seasoning your heart desires.
Time saving tips
Add all the ingredients into one pot and skip any sautéing. Remember to cut the onion and carrots first. Cutting the garlic is optional. Note that some flavor will be lost but the soup will still be great.
Meal planning tips
Make the seasoning mix in advance - It saves more time than one thinks.
To make it more interesting when reheating try adding spinach, asparagus or a different fresh herb. Whole wheat noodles taste great with this soup too!
Recipe for Healthy and Flavorful Red Lentil and Quinoa Soup
1: Ingredients
Main Ingredients
1 cup red lentils
1 Tbs olive or canola oil
1 onion, cut
2 carrots, cut
2 garlic cloves
0.5 cups quinoa
2-3 Tbs tomato paste
Water so that all ingredients together add to 12-16 cups
Seasoning Mix
1 tsp soup seasoning mix
1 tsp cumin
0.5 tsp dry parsley
2 tsp salt
Black pepper to taste
2: Directions
Sort and rinse lentils, put aside
Sauté cut onion and carrots in the instant pot until golden brown
Add sliced or minced garlic and sauté briefly
Add lentils, quinoa, tomato paste, seasoning mix, and half the water and cook on high pressure for 15 minutes
When cooking time is finished and pot has depressurized add more water, bring to boil and adjust seasoning as necessary. Without an instant pot cook soup for 45 minutes to an hour
If desired add a leafy vegetable such as kale toward end of cooking time, see tips
3: Mix it up
Use fresh parsley instead of dry parsley. When using fresh herbs double the amount, 1 tsp in this case
4: Serving suggestion
Pour hot soup over raw washed spinach. This will wilt the spinach slightly and cool the soup just a bit. Spinach is a great addition especially for vegans and vegetarians because it contains iron. Fresh cilantro, parsley, green onion and/or chives also make a great addition to this soup, Great with a baguette or this bread
5: Storage
After soup cools move to storage container and put in refrigerator. Depending on your refrigerator temperature this soup is good for about 5 days. This soup may also be frozen. Reheat carefully on stove top if serving size is two or more, or microwave for one serving. See also this section on reheating.
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