curried lentil quinoa soup
Author: 
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 24 servings
 
a hearty, savory, protein rich lentil soup
Ingredients
  • 1 lb. lentils--or 1 bag
  • ¾ c. uncooked quinoa--OPTIONAL
  • 1-2 onions diced
  • 2-4 cloves garlic
  • 2-3 carrots
  • 2-3 TBS. extra virgin olive oil--OPTIONAL
  • 1 can diced tomatoes
  • 1 small can tomato sauce or tomato paste
  • 1 bay leaf--OPTIONAL
  • 1 TBS. mild curry powder
  • 2 tsp. cumin
  • ½ TBS. onion powder
  • 1 tsp. paprika
  • 1 TBS. organic no-salt seasoning &/OR ½ TBS. salt
  • 1 TBS. Better than Boullion vegetable base or equivalent
  • few dashes red pepper sauce/Tabasco OR 1 TBS. SRIRACHA (adds heat)
  • fresh ground pepper
  • freshly chopped parsley--OPTIONAL
Instructions
  1. First off, just as a side note, the bay leaf & cumin help soften the lentils & makes them more digestable. So don't omit these, if possible.
  2. Heat oil in large pot on medium heat. If omitting oil, have about ½ cup water handy.
  3. Dice onions, mince garlic.
  4. Add onions & garlic to pot, stirring occasionally. Saute for 3-4 minutes on medium heat, or until translucent. If omitting oil, add 1 tablespoon of water as needed to prevent sticking to the pot. I myself find a little olive oil brings out the flavor of the onions & garlic better, but no worries if you're going without. It will still be tasty!
  5. Peel carrots & cut into half moons or dice.
  6. Add carrots to pot & saute for 1 minute.
  7. Rinse lentils & quinoa in a small sieve or colander. Add lentils & quinoa to the pot. Cover the lentils with water--add enough water so that the water fills the pot about ⅔-3/4 full. You don't need to be exact here--this is the beauty of soup!
  8. Add cumin, paprika, curry powder, onion powder, bay leaf, & no-salt seasoning.
  9. Bring water to boil, then turn down to medium (or medium low) & simmer for 20-25 minutes or until lentils are soft.
  10. Add tomatoes & sauce or paste, along with Better than Boullion, salt, ground pepper, & red pepper sauce.
  11. Remove the bay leaf.
  12. If you'd like, add freshly chopped parsley to taste, stir in, & serve.
  13. Leftovers keep for up to a week in a tightly sealed container, or freeze leftovers for up to 3 months.
  14. OPTIONAL ADD-INS: ½ cup TVP (textured vegetable protein) (add to the soup 10 minutes into lentils cooking time, increase salt by ½ tsp); 2-3 veggie dogs, sliced.
Notes
Additional Nutrition Info: 3 WWP points per serving; nutrition info is calculated using 3 tablespoons oil.
Nutrition Information
Serving size: 1/24 of recipe Calories: 143 Fat: 1.8 g Carbohydrates: 24 g Sugar: 1.6 g Sodium: 297 mg Fiber: 6.5 g Protein: 8 g
Recipe by bring joy at https://bring-joy.com/2015/09/24/curried-lentil-soup-recipe