Lentil & Chickpea Quinoa Soup is a perfect recipe for the coldest days of the year. A nutritious and comforting main dish, prepared in a single pot with dried lentils, vegetable broth, pre-cooked chickpeas, sautéed herbs, and quinoa, a pseudocereal rich in plant-based proteins, lysine, and minerals.
Once cooked, the result is a hearty and fragrant dish, ideal for a family lunch or a convivial dinner with friends. Served with crispy croutons and a side of seasonal vegetables, it's a hit with both adults and children.
Ingredients
How to Make Lentil & Chickpeas Quinoa Soup
To prepare the soup, start by heating a drizzle of oil in a large saucepan, then add the chopped carrot, celery and onion. Stir and let it fry for a few minutes over medium heat.
To prepare the soup, start by heating a drizzle of oil in a large saucepan, then add the chopped carrot, celery and onion. Stir and let it fry for a few minutes over medium heat.
When the vegetables are slightly wilted and translucent, add to sprigs of rosemary and add the lentils, well rinsed and drained.
When the vegetables are slightly wilted and translucent, add to sprigs of rosemary and add the lentils, well rinsed and drained.
Let it flavor for a few minutes, then pour in the hot broth until it covers the legumes. Cover with the lid and cook the lentils for 30-40 minutes, adding more broth if necessary.
Let it flavor for a few minutes, then pour in the hot broth until it covers the legumes. Cover with the lid and cook the lentils for 30-40 minutes, adding more broth if necessary.
After this time, when the lentils are already sufficiently soft, add the quinoa, passed under cold water and drained. It is very important to rinse the pseudo-cereal carefully to eliminate the saponin, a resin produced by the plant itself, whose bitter taste could compromise the outcome of the recipe.
After this time, when the lentils are already sufficiently soft, add the quinoa, passed under cold water and drained. It is very important to rinse the pseudo-cereal carefully to eliminate the saponin, a resin produced by the plant itself, whose bitter taste could compromise the outcome of the recipe.
Finally, complete with the already boiled and drained chickpeas. Add more broth until the mixture is completely covered, then continua cooking, covered, for another 10-15 minutes. Season with salt and pepper: the soup is ready when it's slightly soupy, but not runny; the legumes and quinoa should also be tender.
Finally, complete with the already boiled and drained chickpeas. Add more broth until the mixture is completely covered, then continua cooking, covered, for another 10-15 minutes. Season with salt and pepper: the soup is ready when it's slightly soupy, but not runny; the legumes and quinoa should also be tender.
Serve it dressed with a drizzle of raw oli oil and garnished with rosemary and freshly ground pepper. Enjoy!
Serve it dressed with a drizzle of raw oli oil and garnished with rosemary and freshly ground pepper. Enjoy!
Cooking Tips
- If you like, you can enrich the recipe with fresh parsley, sprigs of thyme or your favorite aromatic herbs, or spice it all up with sweet paprika, curry or grated ginger, for a fresh and pungent touch.
- For a crispy result, add diced pancetta browned in a separate pan without adding any fat. If desired, you can also add diced pumpkin, mushrooms, cabbage, and other seasonal vegetables for a complete and nutritious one-pot meal.
How to Store & Freeze
Quinoa and legume soup can be stored in the refrigerator, tightly closed in an airtight container, for up to 1 day. Once cooled, you can divide it into individual containers and freeze it for up to 2 months, so you can have it ready to reheat when needed.
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