Description
This Moroccan Red Lentil Quinoa Soup is made with simple ingredients, easy to make and full of delicious flavor! Make this in an Instant Pot or stove top.
Ingredients
Units
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- 2 tablespoons olive oil
- one onion, diced
- 5–6 garlic cloves, rough chopped
- 3 carrots, diced (2 cups) ( or sub other root veggies- yam or sweet potato, parsnips, celery root, sunchokes)
- 1 red bell pepper, diced
- 1 poblano pepper, diced (optional, for a subtle heat)
- one 14-ounce can diced tomatoes (or sub 1 1/2 cups diced tomatoes with juices)
- 4 cups veggie broth (or chicken broth)
- 1 1/2 teaspoon salt
- 2 teaspoons cumin
- 1 teaspoon chili powder
- 1 teaspoon coriander
- 1 teaspoon cinnamon
- 1 teaspoon dried thyme (or add a few bay leaves)
- 1/2 teaspoon turmeric
- 1 teaspoon maple syrup ( or honey)
- 3/4 cup red lentils (split lentils)
- 1/4 cup quinoa
- optional addtions: 1/4 cup raisins
Garnish: fresh cilantro,parsley, scallions or mint, a squeeze of lemon or lime, a drizzle of olive oil (or swirl of yogurt) or even sliced avocado.
Instructions
See notes for the stovetop.
- Set Instant Pot ( Pressure cooker) to saute function and heat the oil. Add the onion and garlic and saute 3-4 minutes, stirring until fragrant. Add the carrots, bell pepper and optional poblano and stir 2 minutes.
- Add the diced tomatoes (and juices) and broth. Stir in the salt, cumin, chili powder, coriander, cinnamon, turmeric, thyme, and maple syrup. Stir in the split red lentils and the quinoa. You will be tempted to add more but don’t. 🙂 Give a good stir. At this point, you could also toss in 1/4 cup raisins (or add after).
- Set instant pot to high pressure for 5 minutes. Manually release (cover the spout with a kitchen towel).
- Taste, adjust salt if needed. For a bit of acid, a squeeze of lemon or lime is nice. The stew will thicken as it sits.
- Serve this up with fresh radishes and herbs. Add a drizzle of olive oil (or for extra richness and a swirl of yogurt).
Notes
Stovetop directions:
- Heat the oil in a large pot or dutch oven over medium-high heat. Add the onion and garlic and saute 3-4 minutes, stirring until fragrant. Lower heat to medium, add the carrots, bell pepper and optional poblano and stir 3-4 minutes.
- Add the diced tomatoes (and juices), broth. Stir in the salt, cumin, chili powder, coriander, cinnamon, turmeric, thyme, and maple syrup. Stir in the split red lentils and the quinoa. You will be tempted to add more but don’t. 🙂 Give a good stir. At this point, you could also toss in 1/4 cup raisins (or add after).
- Bring to a boil, cover, and lower heat so it’s gently simmering. Simmer until lentils are tender, about 10-12 minutes.
- Taste, adjust salt if needed. For a bit of acid, a squeeze of lemon or lime is nice. The stew will thicken as it sits.
- Serve this up with fresh radishes and herbs. Add a drizzle of olive oil (or for extra richness and a swirl of yogurt).
Nutrition
- Serving Size: 1.6 cups
- Calories: 265
- Sugar: 8.8 g
- Sodium: 759.7 mg
- Fat: 7.5 g
- Saturated Fat: 1.1 g
- Carbohydrates: 42.1 g
- Fiber: 8.5 g
- Protein: 10.6 g
- Cholesterol: 0 mg
