Looking for a warm and nourishing dish that’s packed with flavor and nutrition? Look no further than this delightful Lentil and Quinoa Spinach Soup! With its vibrant colors and hearty ingredients, this healthy recipe is not only a feast for the eyes but also a powerhouse of protein and vitamins. Perfect for a cozy night in or as a meal prep staple for the week, this soup will leave you feeling satisfied and energized. Ready to dive into a bowl of goodness? Let’s get cooking!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Healthy
Serves: 4 servings
Ingredients
- 1 cup lentils
- 1 cup quinoa
- 2 cups spinach, chopped
- 1 onion, chopped
- 4 cups vegetable broth
- 2 carrots, diced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Olive oil for sautéing
Instructions
- Rinse the lentils and quinoa thoroughly under cold water to remove any debris or excess starch.
- Heat olive oil in a large soup pot over medium heat. Add chopped onions and sauté until they become translucent and slightly golden, about 3-4 minutes.
- Add minced garlic and diced carrots to the pot. Cook for an additional 2 minutes, stirring occasionally to prevent burning and to release the aromatic flavors.
- Pour in the vegetable broth and add the rinsed lentils and quinoa. Stir to combine all ingredients thoroughly.
- Bring the mixture to a boil, then reduce heat to low. Cover the pot and simmer for approximately 20-25 minutes, or until lentils and quinoa are tender and have absorbed most of the liquid.
- Season with salt and pepper to taste, adjusting the seasoning as needed during cooking.
- In the last 3-4 minutes of cooking, add the chopped spinach and stir gently to wilt the leaves into the soup.
- Remove from heat and let the soup rest for 5 minutes to allow flavors to meld and slightly thicken.
- Serve hot in bowls, optionally garnishing with fresh herbs or a drizzle of olive oil if desired.
Tips
- Rinse Thoroughly: Make sure to rinse your lentils and quinoa well before cooking to remove any debris and excess starch, ensuring a cleaner taste and better texture.
- Sauté for Flavor: Don’t skip the sautéing step! Cooking the onions, garlic, and carrots first helps to develop rich flavors that will enhance your soup.
- Adjust Consistency: If you prefer a thicker soup, let it simmer a bit longer to allow more liquid to evaporate. For a thinner soup, simply add a bit more vegetable broth.
- Fresh Spinach: Add the spinach in the last few minutes of cooking to keep its vibrant color and nutrients intact. You can also substitute with kale or Swiss chard if desired.
- Season to Taste: Always taste your soup before serving and adjust the seasoning as needed. A splash of lemon juice or a sprinkle of fresh herbs can elevate the flavors beautifully.
- Garnish for Flair: Consider garnishing your soup with a drizzle of olive oil, a dollop of yogurt, or some fresh herbs for an extra touch of flavor and presentation.
- Make Ahead: This soup stores well in the fridge for up to a week and can be frozen for longer storage, making it a great option for meal prep!
Nutrition Facts
Calories: 320kcal
Carbohydrates: 55g
Protein: 18g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
