This is my absolute favorite soup of the season. I created it because I wanted a creamy, hearty soup that would become a family favorite. It had to be hearty enough to suffice as a full meal for a hungry teen and even hungrier husband. All I can say is that I now have to make a huge pot every week now. My Red Lentil Coconut Quinoa Soup is indeed a big hit!
Why I included the key ingredients
Red Lentils – because they are full of protein but produce a creamier consistency than green, brown or black lentils
Red Quinoa – I love red quinoa as it contains antioxidants as well as a bunch of protein
Coconut Cream – I wanted to give my soup extra creaminess and a hint of sweetness with this delicious cream
Serves 2/3 entree size portions (depending on how hungry you are)
- 1 tbsp of neutral cooking oil or 2 tbsp veggie broth
- 1 medium yellow onion, minced
- 1 leek, trimmed and finely chopped
- 2 medium carrots, finely chopped
- 3 cloves garlic, minced
- 1 tsp ground cumin
- A pinch of red chili pepper flakes (totally optional)
- 1/4 tsp ground black pepper
- 1 cup red lentils
- 3/4 cup red or yellow quinoa
- 6 cups low sodium veggie broth
- 1-2 tbsp tomato paste, depending on how tomato-ey you want it (I always keep a tube in my fridge)
- Filtered water as needed
- 3 tbsp coconut cream (culinary coconut milk – get the full fat version and use the cream that has risen to the top.)*
- 1tbsp fresh lemon juice
- Fresh parsley, minced
- Himalayan sea salt
*This does add extra calories and saturated fat to your soup, but makes it utterly delicious. If, however, you are on a fat-free diet or dislike coconut, you could sub with a cultured yogurt, or leave it out entirely)
- Heat the oil or broth in a large heavy-bottomed saucepan
- Add the onions, leek, and carrots. Saute until the veggies have softened.
- Add the garlic, cumin, and black pepper, chili flakes, and saute for another minute, stirring.
- Add the lentils, quinoa, broth, and tomato paste. Stir well. Turn down heat, cover the pan, and simmer for 30 minutes.
- Use an immersion blender to blend the soup. You could pop it into a blender, but my Vitamix over blends it because I do like the soup to have texture – you want to be able to see the quinoa!
- If you have blended it in a blender (I use my immersion blender in the pot), pour the soup back into the pot. Warm it through over a medium heat and stir in the coconut cream. If the soup is too thick, add a little filtered water to get the consistency you want. Add the lemon juice. Season to taste with sea salt.
- Serve in warmed bowls, and sprinkle with freshly minced parsley.