Lentil Quinoa Soup

Nora Bourdeau

Lentil and Quinoa Soup is a flavorful and hearty soup that will keep you satisfied. You only need 30 minutes to mix up a batch of this freezer-friendly meal. With Moroccan-inspired spices and preserved lemons, this soup has a depth of flavor with a bright finish.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course, Soup

Cuisine American

Servings

Calories 199 kcal

Equipment

Dutch oven or large pot
Sharp knife
Vegetable peeler
Wooden spoon

Ingredients

1 Onion (chopped)
6 cloves of garlic (diced)
3 carrots (peeled and chopped)
1 bell pepper (chopped)
1 fresh jalapeno pepper (diced)
Olive oil
½ preserved lemon (chopped)
28oz can of crushed tomatoes
4 cup chicken (or vegetable) broth
1½ teaspoon salt
2 teaspoon cumin
1 teaspoon chili powder
1 teaspoon coriander
1 teaspoon cinnamon
1 teaspoon black pepper
½ teaspoon dried thyme
½ teaspoon turmeric
1 bay leaf
1 teaspoon honey
¾ cup lentils
¼ cup quinoa
½ cup raisins

Optional

fresh cilantro for garnish
2 tablespoon lemon juice (if you don’t have preserved lemon)
greek yogurt for topping

Instructions

In a dutch-ove saute the onion in oil on medium-high heat.
1 Onion, Olive oil
Press and add the garlic.
6 cloves of garlic
Chop and add carrots, peppers, and preserved lemon.
3 carrots, 1 bell pepper, 1 fresh jalapeno pepper, ½ preserved lemon , 1 teaspoon black pepper, 2 tablespoon lemon juice (if you don’t have preserved lemon)
Let vegetables cook for 5 minutes and then add tomatoes with liquid and broth.
28oz can of crushed tomatoes, 4 cup chicken (or vegetable) broth, 1½ teaspoon salt, 1 teaspoon coriander, 1 teaspoon honey
Stir in the spices.
2 teaspoon cumin, 1 teaspoon chili powder, 1 teaspoon cinnamon, ½ teaspoon dried thyme, ½ teaspoon turmeric, 1 bay leaf
Add and stir in quinoa and lentils
¾ cup lentils, ¼ cup quinoa
Bring to a boil and lower to a gentle simmer for 11-13 minutes.
Stir in the raisins.
½ cup raisins
Serve as is, or with a scoop of greek yogurt and chop cilantro.
fresh cilantro for garnish, greek yogurt for topping

Notes

**For a vegan version, substitute chicken broth with vegetable broth and honey with agave.

Nutrition

Calories: 199kcalCarbohydrates: 39gProtein: 10gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gCholesterol: 3mgSodium: 1204mgPotassium: 634mgFiber: 11gSugar: 6gVitamin A: 5880IUVitamin C: 37mgCalcium: 67mgIron: 4mg

Keyword freezer-friendly., jalapeno, lentil, preserved lemons, quinoa

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