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This soup uses simple, hearty ingredients. Here’s what you need: - 1 cup dried lentils (green or brown), rinsed - 1 tablespoon olive oil - 1 onion, diced - 2 cloves garlic, minced - 2 carrots, diced - 2 celery stalks, diced - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 teaspoon dried thyme - 1 can (15 oz) diced tomatoes with juices - 6 cups vegetable broth - 1 cup cooked quinoa - 2 cups kale, chopped - Salt and pepper to taste - Fresh parsley for garnish Each ingredient adds unique benefits. Lentils bring protein and fiber. They help you feel full. Quinoa is a complete protein. It has all nine essential amino acids. Kale adds vitamins A, C, and K. Tomatoes provide antioxidants, which are good for health. Olive oil is heart-healthy and adds flavor. Carrots and celery offer crunch and nutrients. Spices like cumin and paprika give warmth and depth. This soup is not just tasty; it’s packed with nutrition! To make this soup, you need a few tools: - Large pot: This is essential for cooking all the ingredients together. - Wooden spoon: Use this for stirring and mixing the soup. - Knife and cutting board: You’ll need these for chopping the vegetables. - Measuring cups and spoons: These help you measure the ingredients accurately. These tools make the cooking process smooth and enjoyable. With just a bit of prep, you can whip up this nourishing soup in no time! {{ingredient_image_1}} 1. Start with a large pot. Heat 1 tablespoon of olive oil over medium heat. 2. Add 1 diced onion. Cook until it is soft and clear, about 5 minutes. 3. Next, add 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Sauté these for 5 minutes. 4. Now, stir in 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of dried thyme. Cook for about 1 minute until you smell the spices. 5. Add 1 cup of rinsed lentils, 1 can of diced tomatoes (with juice), and 6 cups of vegetable broth. Bring this mix to a boil. 6. Reduce the heat to low. Cover the pot and let it simmer for 25 to 30 minutes. You want the lentils to be soft. 7. After that, stir in 1 cup of cooked quinoa and 2 cups of chopped kale. Cook for 5 more minutes until the kale wilts. 8. Finally, season with salt and pepper to taste. You can adjust the flavors to your liking. - When cooking the onions, make sure not to rush. Take your time for a sweet flavor. - For the best taste, let the soup simmer gently. This helps all the flavors mix well. - Use fresh herbs when garnishing. They add a nice touch and boost flavor. - Avoid cooking the lentils too long. They can turn mushy if overcooked. - Don’t skip the spices. They make the soup rich and tasty. - If the soup seems too thick, add a bit more broth or water to thin it out. To boost the taste of your soup, focus on seasoning. Start with fresh herbs. Parsley adds a bright touch. Also, use spices like cumin and smoked paprika. They bring warmth and depth. Sauté the garlic before adding other veggies. This step releases its oils and flavors. Taste your soup as it cooks. Adjust salt and pepper to fit your taste. A splash of lemon juice adds brightness at the end. This soup is great for meal prep. Make a big batch on the weekend. Let it cool and store in the fridge. It keeps well for up to four days. The flavors deepen as it sits. You can also freeze portions. Just ensure you leave space in containers for expansion. Thaw overnight in the fridge before reheating. You can change ingredients based on what you have. Swap lentils for chickpeas or beans. They also add protein and texture. If you don't have quinoa, try brown rice or farro. For greens, spinach works well if you can’t find kale. Use vegetable broth or water if you're low on broth. Feel free to mix in any vegetables you have on hand. This recipe is flexible and forgiving! Pro Tips Use Fresh Herbs: Adding fresh herbs like parsley or cilantro at the end enhances the flavor and freshness of the soup. Adjust the Consistency: If you prefer a creamier soup, blend a portion of it and stir it back in for a smooth texture. Add Protein Variations: For an extra protein boost, consider adding cooked chicken, turkey, or tofu to the soup. Store for Later: This soup can be stored in the fridge for up to a week or frozen for up to three months, making it a great meal prep option. {{image_2}} You can boost the protein in your soup easily. Try adding cooked chicken, turkey, or sausage. These meats add great flavor and heartiness. For a plant-based option, use tofu or tempeh. Just cube them and add during the last few minutes of cooking. This way, they warm up without losing their texture. Fall offers many tasty vegetables. You can add butternut squash, sweet potatoes, or parsnips. These veggies enhance the soup’s sweetness and nutrition. Chop them into small pieces. Add them with the lentils to ensure they cook well. You can also toss in some seasonal greens like spinach or Swiss chard. This soup is easy to make vegan. Simply skip the meat and use vegetable broth. You can add chickpeas or black beans for protein. They also add a nice texture. Use coconut milk for creaminess if you like. It pairs well with the spices and adds a rich flavor. To keep your Harvest Protein-Packed Soup fresh, use airtight containers. Let the soup cool to room temperature before transferring it to the container. This will help prevent condensation, which can make the soup watery. Store the soup in the fridge for up to five days. If you plan to eat it later, consider freezing some. You can freeze this soup for future meals. Portion it into smaller containers or freezer bags for easy serving. Make sure to leave some space in the containers, as the soup will expand when frozen. When you’re ready to enjoy it, thaw the soup in the fridge overnight. Reheat it on the stove over low heat, stirring often. You can also use a microwave, but be sure to heat it in short bursts. The soup stays good in the fridge for five days. In the freezer, it lasts up to three months. When serving, consider adding a sprinkle of fresh parsley on top for color. You can pair the soup with whole-grain bread or a simple salad for a complete meal. To make this soup gluten-free, use gluten-free vegetable broth. Many broths contain gluten. Check labels to be sure. The other ingredients are naturally gluten-free. You can enjoy this soup without worry. Yes, you can use dried lentils instead of canned. Just rinse them well before cooking. Add them at the start with the broth. This way, they get tender as the soup simmers. Dried lentils add great flavor and protein. You can add several high-protein ingredients to boost your soup. Here are a few ideas: - Chicken or turkey for meat lovers - Beans like black beans or chickpeas - Tofu for a plant-based option - Eggs, either poached or boiled - Nuts or seeds for crunch These options will enhance the protein and flavor of your soup. Enjoy experimenting with your favorites! This blog post shows you how to make a tasty, protein-packed soup. We talked about key ingredients, their benefits, and the best tools to use. The step-by-step guide ensures your soup comes out great every time. I shared tips for flavor and storage as well, plus fun variations to try. Remember, you can make this soup your own by swapping ingredients. Enjoy a warm bowl of nutrition while keeping it simple and healthy. Now, gather your tools and start cooking!

Harvest Protein-Packed Soup

A hearty and nutritious soup packed with lentils, quinoa, and vegetables, perfect for fall.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 6

Ingredients
  

  • 1 cup dried lentils (green or brown), rinsed
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried thyme
  • 1 can (15 oz) diced tomatoes with juices
  • 6 cups vegetable broth
  • 1 cup cooked quinoa
  • 2 cups kale, chopped
  • to taste salt and pepper
  • for garnish fresh parsley

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes.
  • Add the minced garlic, diced carrots, and celery to the pot. Sauté for an additional 5 minutes until the vegetables soften.
  • Stir in the ground cumin, smoked paprika, and dried thyme, cooking for about 1 minute until fragrant.
  • Add the rinsed lentils, diced tomatoes (with their juice), and vegetable broth. Bring to a boil, then reduce the heat to low.
  • Cover and let simmer for 25-30 minutes, or until the lentils are tender.
  • Stir in the cooked quinoa and chopped kale, cooking for an additional 5 minutes until the kale is wilted.
  • Season with salt and pepper to taste, adjusting flavors as desired.
  • Ladle the soup into bowls and garnish with fresh parsley before serving.

Notes

Feel free to add other vegetables or spices to suit your taste.
Keyword healthy, protein-packed, soup, vegan