Since autumn is bringing rain and cold here in the Netherlands, a few days ago I felt like eating a warm dish with red lentils and ended up making this lentil spinach and quinoa soup, perfect for those following a vegan diet and for those who are gluten intolerant. I also wanted to give this soup an oriental flavor although everyone can use their preferred spices.
If you are not familiar with quinoa: it’s considered a grain but is actually the seeds of a plant and it is now very common on our tables, it cooks like pasta, can be eaten hot or cold, and I like it a lot because it has a nutty aftertaste. It also has many health benefits for our body!
The Dutchman was not very convinced when I explained what I was about to do but later he had to admit it and he left nothing on his plate: completely empty. These are the recipes that satisfy me the most!
Other recipes that may interest you:
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 5 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Autumn, Winter
Ingredients
- Half onion (or 1 small shallot)
- 1 clove garlic
- 1 tsp extra virgin olive oil (1 measuring teaspoon)
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 2 pods cardamom
- 1/2 tsp ground cinnamon
- 1/2 tsp ground chili pepper
- 1 tbsp tomato paste
- 3.9 oz red split lentils
- 2.1 oz quinoa
- 10.6 oz spinach
- to taste salt
- Points per serving (divided into 4) = 4 WW points (ideal as a light first course)
- Points per serving (divided into 2) = 8 WW points (more abundant)
Tools
- Colander
- Knife
- Cutting Board
- Pot
- Wooden Spoon
Steps
Wash the spinach, let them drain well and just before using, coarsely chop them.
Lightly sauté garlic and chopped onion in the teaspoon of extra virgin olive oil for a couple of minutes. Add all the powdered spices and the two cardamom pods, slightly crushed. Sauté for another minute to release their aroma. If necessary, add a little water. Also add the tomato paste.
Rinse lentils and quinoa separately. Then add the lentils and cover with water. Gently boil for 5 minutes and then add the quinoa.
Stir well, add a little salt, and let cook over low heat, covered, for another 15-20 minutes, until lentils and quinoa are cooked. If necessary, add more water.
Remember to remove the cardamom pods before adding the spinach, otherwise it will become a safari! You could also put the pods in one of those tea containers, making it easier to find them…
At this point, you can uncover and add the spinach a little at a time, stirring to wilt them before adding more. Do this step quickly so that the spinach doesn’t overcook.
Our lentil spinach and quinoa soup is ready, vegan and gluten-free!
Pour into the serving dish and enjoy it nice and hot. I’m sure this soup will be very popular with vegan cuisine lovers and also with children, as the taste of spinach is softened when mixed with spices and lentils.
We really liked it and usually enjoy it with some whole grain croutons. You can also have a double serving to make it a complete meal with all the nutrients but still very light. I await your feedback!
Enjoy your meal!
by Giovanna Buono
FAQ (Frequently Asked Questions)
What can I use instead of quinoa?
You can use any other grain but if you’re gluten intolerant, I suggest making it with millet or sorghum.
Can I use regular lentils?
Of course, but I recommend cooking the lentils for half an hour before adding the quinoa, as green or brown lentils have a much longer cooking time than red split ones. Also, to achieve the same creaminess, you could blend a portion of them before adding the quinoa.
How long does it keep?
You can keep it in the fridge for 4 days or even freeze it in suitable containers for 3 or 4 months.
