Vegetable and Quinoa Soup with Lentils and Kale

Name: Vegetable and Quinoa Soup with Lentils and Kale
Cook time: 30 min
Yield: 4 servings
Ingredients: 20 ml olive oil divided; 150 g yellow onion small dice; 150 g carrots small dice; 100 g celery small dice; 4 g fine salt; 12 g garlic minced; 2 g dried thyme; 2 g smoked paprika; 0.5 g crushed red pepper flakes; 10 ml olive oil divided; 150 g quinoa rinsed; 180 g green lentils rinsed; 400 g diced tomatoes with juices; 1200 ml vegetable broth low-sodium; 250 ml water; 4 g fine salt; 120 g kale stems removed, chopped; 2 g black pepper freshly ground; 15 ml lemon juice freshly squeezed; 10 g fresh parsley chopped

This soup keeps the vegetable-and-quinoa direction but makes the bowl more integrated by simmering quinoa with lentils and layered vegetables in a seasoned broth. A finish of lemon juice and parsley sharpens the earthy base and keeps the soup tasting fresh.

By Julienne

Vegetable and Quinoa Soup with Lentils and Kale

Cook time: 30 minutes

Servings: 4

Ingredients

20 ml olive oil divided
150 g yellow onion small dice
150 g carrots small dice
100 g celery small dice
4 g fine salt
12 g garlic minced
2 g dried thyme
2 g smoked paprika
0.5 g crushed red pepper flakes
10 ml olive oil divided
150 g quinoa rinsed
180 g green lentils rinsed
400 g diced tomatoes with juices
1200 ml vegetable broth low-sodium
250 ml water
4 g fine salt
120 g kale stems removed, chopped
2 g black pepper freshly ground
15 ml lemon juice freshly squeezed
10 g fresh parsley chopped

Instructions

Heat 20 ml of the olive oil in a large soup pot over medium heat. Add the onion, carrots, and celery with 4 g of the salt. Cook, stirring occasionally, until the vegetables soften and the onion turns translucent, 6 to 8 minutes. The onion is translucent and the vegetables have softened without heavy browning.
Add the garlic, thyme, smoked paprika, and optional red pepper flakes. Stir for 30 seconds, then add the remaining 10 ml olive oil and the quinoa. Toast the quinoa briefly, stirring, for 1 minute. The spices are fragrant and the quinoa looks glossy and lightly toasted.
Stir in the lentils, diced tomatoes with juices, vegetable broth, water, and the remaining 4 g salt. Bring to a boil, then reduce to a steady simmer. The soup reaches a gentle simmer with small bubbles across the surface.
Simmer uncovered, stirring occasionally, until the lentils and quinoa are tender and the soup has thickened slightly, about 18 minutes. Add the kale and black pepper, then simmer 3 to 4 minutes more until the kale is wilted and dark green. The quinoa has a little visible spiral germ, the lentils are tender but intact, and the kale is cooked through but still green.
Turn off the heat and stir in the lemon juice. Taste and adjust with a small additional pinch of salt only if needed, then finish with parsley. The broth tastes balanced and bright, and the parsley remains vivid on top.