Go Back
–+ servings
Bowl of Quinoa Soup with spoon.
Print Recipe
No ratings yet

Smoky Harvest Quinoa Soup

This smoky harvest quinoa soup is packed with wholesome veggies like sweet potatoes, tomatoes, and spinach, all simmered with lentils and quinoa in a savory broth. It’s easy to make and perfect on its own for a light lunch or starter, or paired with crusty bread or a salad for a hearty, satisfying vegan meal.
Prep Time15 minutes
Cook Time55 minutes
Total Time1 hour 10 minutes
Course: Soup
Cuisine: American
Servings: 7
Calories: 216kcal
Author: Alissa Saenz

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 2 medium carrots, sliced
  • 2 medium celery stalks, sliced
  • 4 garlic cloves, minced
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 8 cups vegetable broth
  • ½ cup dried brown lentils
  • ⅔ cup dry quinoa (Note 1)
  • 1 medium sweet potato (about 12 ounces), diced (½-inch)
  • 1 (14 ounce/397 gram) can diced tomatoes
  • 2 cups baby spinach
  • Salt and pepper, to taste
US Customary - Metric

Instructions

  • Coat the bottom of a large pot with the oil and place it over medium heat. Give the oil a minute to heat up, then add the onion, carrots, and celery. Cook the vegetables for about 10 minutes, stirring occasionally, until they begin to soften.
  • Stir in the garlic, cumin, and smoked paprika. Cook everything for about 1 minute longer, stirring constantly, until the mixture becomes very fragrant.
  • Stir in the broth and lentils. Raise the heat and bring the liquid to a boil, then lower the heat and let it simmer for 15 minutes.
  • Stir in the quinoa and sweet potato, then let the soup continue to simmer for about 15 minutes more, stirring occasionally, until the quinoa, lentils, and sweet potato are tender. You can add some water to the pot if it reduces too much at any point.
  • Stir in the diced tomatoes and let the soup simmer for 5 minutes more, stirring occasionally.
  • Add the spinach and simmer the soup just until the spinach is completely wilted, 1 to 2 minutes longer.
  • Remove the pot from heat. Season the soup with salt and pepper to taste.
  • Ladle into bowls and serve.

Notes

  1. Check the package to see if your quinoa is pre-rinsed. If it is not, be sure to rinse it well under cold running water.

Nutrition

Serving: 1.5cups | Calories: 216kcal | Carbohydrates: 36g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1205mg | Potassium: 615mg | Fiber: 8g | Sugar: 7g | Vitamin A: 9140IU | Vitamin C: 12mg | Calcium: 73mg | Iron: 3mg