Lentil-Quinoa Soup Recipe

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1 vote | 9239 views
Prep time:
Cook time:
Servings: 8 bowls


Cost per serving $1.27 view details
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 2 small or one large carrot, peeled and diced
  • 2 celery stalks, diced
  • 2 garlic cloves, minced
  • Salt and freshly ground black pepper
  • 2 tbsps tomato paste
  • ¼ cup red wine
  • 1-cup lentils
  • 12 cups low-salt chicken or vegetable broth
  • 1 ½ tsps crushed red pepper flakes
  • 1 pinch of chili powder
  • 1/2-cup quinoa
  • 1 cup Pecorino Romano for grating


  1. Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, chili powder, red pepper flakes, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes paste and red wine. Sauté for 1-2 minutes to let alcohol burn out. Add the lentils and mix to coat. Add the broth and stir. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes. Stir in the quinoa. Simmer until the quinoa is tender, about 10 minutes. Season with salt and pepper, to taste. Ladle the soup into bowls, and shred fresh Pecorino-Romano before serving.


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Nutrition Facts

Amount Per Serving %DV
Serving Size 317g
Recipe makes 8 servings
Calories 690  
Calories from Fat 366 53%
Total Fat 40.68g 51%
Saturated Fat 11.0g 44%
Trans Fat 0.0g  
Cholesterol 181mg 60%
Sodium 185mg 8%
Potassium 826mg 24%
Total Carbs 23.9g 6%
Dietary Fiber 8.7g 29%
Sugars 1.63g 1%
Protein 52.91g 85%
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