Since here in the Netherlands autumn is bringing rain and cold, a few days ago I wanted to eat a hot dish with red lentils and ended up preparing this lentil, spinach, and quinoa soup perfect also 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 the spices they prefer.
If you’re not familiar with quinoa: it is considered a grain but is actually the seeds of a plant and is now widely popular 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. Plus, it has many beneficial properties for our body and is very high in protein.
The Dutchman wasn’t very convinced when I explained what I was about to make, but afterward, he had to change his mind and left nothing on the plate: total empty. Those are the recipes that satisfy me the most!
Other recipes you might be interested in:
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 2 or 4
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Fall, Winter, and Spring
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 chili powder
- 1 tbsp tomato paste
- 4 oz red split lentils
- 2 oz quinoa
- 10 oz spinach
- as needed 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, chop them roughly.
Sauté the chopped garlic and onion in the teaspoon of olive oil for a couple of minutes. Add all the ground spices and the two slightly crushed cardamom pods. Sauté for another minute to release their aroma. If necessary, add a little water. Also add the tomato paste.
Rinse both the lentils and the quinoa separately. Then add the lentils and cover with water. Let it simmer gently for 5 minutes and then add the quinoa.
Stir well, add a little salt, and let it cook over low heat, covered, for another 15-20 minutes until the lentils and quinoa are cooked. If necessary, add more water.
Remember to remove the cardamom pods before adding the spinach, otherwise it will be a safari! You could also put the pods in one of those tea containers to make it easier to find them…
At this point, you can uncover and add the spinach little by little, stirring to wilt them before adding more. Do this step quickly so the spinach doesn’t overcook.
Our lentil, spinach, and quinoa soup, vegan and gluten-free, is ready!
Serve it in the serving dish and enjoy it hot. I’m sure this soup will be loved by vegan cuisine enthusiasts and also by children, as the taste of spinach is greatly mellowed by mixing it with spices and lentils.
We really liked it a lot, and we usually enjoy it with some whole-grain croutons. If you want, you can also have a double portion to have a complete meal with all the nutrients but still very light. I await your feedback!
Bon appétit!
by Giovanna Buono
Storage
You can keep it in the fridge for 4 days or even freeze it in suitable containers for 3 or 4 months.
FAQ (Frequently Asked Questions)
What is quinoa?
Quinoa is considered a grain but is actually the seeds of a plant and is now widely popular 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 beneficial properties for our body, is high in protein, and is gluten-free.
What can I use instead of quinoa?
You can use any other grain, but if you are gluten intolerant, I suggest making it with millet or sorghum.
Can I use regular lentils?
Of course you can, but I recommend cooking the lentils for about half an hour before adding the quinoa, as green or brown lentils have a much longer cooking time than red split lentils. Additionally, to achieve the same creaminess, you could blend some of the lentils before adding the quinoa.
