Easy Quinoa Vegetable Soup
A deeply nourishing, quick, and easy quinoa vegetable soup packed with lentils, fresh spinach, and a bright squeeze of lemon. Perfect for busy weeknights!
Ingredients
- 2 tablespoons extra virgin olive oil Use a good quality oil for the best flavor base.
- 1 large onion Chopped evenly so it cooks at the same rate.
- 2 carrots Sliced into thin, bite sized discs.
- 1 stalk celery Chopped finely.
- 4 cloves garlic Grated or pressed for maximum flavor release.
- 1.5 teaspoons ground cumin You can also use smoked paprika for a woody flavor.
- 4 cups vegetable or chicken broth Use low sodium. Add more later if needed.
- 1 cup uncooked quinoa Rinsed very well under cold water.
- 2 cans (15 oz / 400 g each) diced tomatoes Do not drain the juices; add the whole can.
- 2 cans (15 oz / 400 g each) lentils Rinsed well. Or use 3 cups cooked green or brown lentils.
- 1.5 teaspoons dried oregano Dried thyme is a perfect substitute here.
- 1 teaspoon salt Add more to taste, plus fresh black pepper.
- 4 ounces spinach Fresh is best. You can use other leafy greens too.
- 1 lemon You will need the freshly squeezed juice.
Instructions
- Sauté the Aromatics: Place a large, heavy bottomed pot on your stove. Turn the heat to a steady medium. Pour in your two tablespoons of extra virgin olive oil. Let the oil warm up for about thirty seconds. Add your chopped onion, sliced carrots, and chopped celery. Stir them frequently with a wooden spoon. Cook these vegetables for about five to seven minutes until soft and slightly translucent. Do not let them turn brown or crispy.
- Bloom the Spices: Add your four cloves of grated or pressed garlic directly into the pot. Sprinkle in the one and a half teaspoons of ground cumin. Stir constantly for exactly one minute. The heat will wake up the dried spices beautifully.
- Combine and Simmer: Pour in your four cups of low sodium broth to deglaze the pot. Scrape up any flavorful bits stuck to the bottom. Add the two cans of diced tomatoes with all their juices. Stir in your well rinsed uncooked quinoa, rinsed canned lentils, dried oregano, salt, and a generous pinch of black pepper. Stir gently to combine.
- Cook the Quinoa: Bring the soup up to a gentle, rolling boil. As soon as it boils, reduce the heat down to low for a calm, steady simmer. Let the soup cook uncovered for about fifteen minutes, stirring occasionally. The soup is ready when the quinoa grains pop open and become very tender.
- Add Greens and Brighten: Turn the heat completely off. Stir in your four cups of fresh spinach until the hot broth gently wilts the leaves. Finally, squeeze the juice of one whole lemon into the pot. Taste the broth carefully and add another pinch of salt or pepper if needed.
Notes
Always Rinse Your Quinoa: Quinoa has a natural outer coating called saponin. If left unrinsed, this coating can make your entire soup taste bitter. Run the dry grains under cold water in a fine mesh strainer until the water runs completely clear. Control Your Broth Ratio: This recipe yields a thick, hearty stew like texture. If you prefer a lighter, more liquid soup, heat up an extra cup of broth and stir it in at the very end. Maximize Lemon Flavor: Always add lemon juice off the heat to preserve its fresh, zesty impact. It acts as a culinary light switch to brighten the heavy earthy flavors of the lentils and tomatoes.