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- 1 cup dried lentils (green or brown), thoroughly rinsed - 1 tablespoon extra virgin olive oil - 1 medium onion, finely diced - 2 cloves garlic, minced - 2 medium carrots, peeled and diced - 2 celery stalks, diced - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 teaspoon dried thyme - 1 can (15 oz) diced tomatoes, with their juices - 6 cups vegetable broth - 1 cup cooked quinoa - 2 cups kale, stems removed and chopped - Salt and freshly ground black pepper to taste - Fresh parsley, chopped, for garnish Each ingredient adds a unique flavor and nutrition to the soup. - Lentils: High in protein and fiber. They help keep you full and aid digestion. - Olive oil: Contains healthy fats that support heart health. - Onion and garlic: Packed with antioxidants, they boost your immune system. - Carrots: High in beta-carotene, they support eye health. - Celery: Low in calories and high in vitamins. It adds crunch and taste. - Cumin: A spice that may aid digestion and add warmth. - Smoked paprika: Adds depth and a hint of smokiness. - Thyme: Offers antibacterial properties and a lovely aroma. - Diced tomatoes: Rich in vitamins and lycopene, which may reduce cancer risk. - Vegetable broth: Provides flavor and hydration. - Quinoa: A complete protein source, rich in amino acids. - Kale: Full of vitamins A, C, and K, it supports overall health. - Salt and pepper: Essential for enhancing the flavors of the soup. - Parsley: Adds freshness and is rich in nutrients. Many of these ingredients are perfect for fall. Lentils and kale are in season, making them easy to find. Onions, garlic, and carrots are also readily available year-round. Embracing these seasonal ingredients makes your soup not just tasty but also fresh and sustainable. {{ingredient_image_2}} 1. Heat the Oil: Start by heating 1 tablespoon of extra virgin olive oil in a large pot over medium heat. Wait until the oil shimmers. 2. Cook the Onion: Add 1 medium, finely diced onion to the pot. Cook for about 5 minutes until it becomes soft and translucent. Stir often so it cooks evenly. 3. Add Garlic and Veggies: Next, mix in 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Sauté these for another 5 minutes. You want them to soften but not brown. 4. Spice It Up: Now, sprinkle in 1 teaspoon each of ground cumin, smoked paprika, and dried thyme. Stir for about 1 minute. This helps the spices release their strong flavors. 5. Lentils and Tomatoes: Add 1 cup of rinsed lentils and 1 can of diced tomatoes with their juices. Pour in 6 cups of vegetable broth. Stir everything together. 6. Bring to Boil: Increase the heat to high. Wait for the soup to come to a rolling boil. Once it boils, cover the pot and reduce the heat to low. 7. Simmer the Soup: Let the soup simmer for 25-30 minutes. Check the lentils to ensure they are tender but not mushy. Stir occasionally to stop sticking. 8. Add Quinoa and Kale: After the lentils are tender, stir in 1 cup of cooked quinoa and 2 cups of chopped kale. Cook for another 5 minutes until the kale wilts and blends in. 9. Season and Serve: Taste the soup and add salt and freshly ground black pepper. This balances the flavors. Finally, serve it hot in bowls, garnishing with freshly chopped parsley. - Chopping Veggies: Use a sharp knife for easy chopping. Cut carrots and celery into small, even pieces. This helps them cook at the same rate. - Handling Spices: Keep spices in a cool, dark place. This keeps their flavors strong. Measure spices carefully to avoid overpowering the soup. - Medium Heat: Use medium heat for sautéing to avoid burning the onions and garlic. - Simmering: Simmer the soup on low heat for even cooking. This allows flavors to meld beautifully. These steps create a warming, high-protein fall soup that bursts with flavor. Enjoy every spoonful! To make your soup even better, think about adding fresh herbs. Chopped parsley adds a bright flavor. You can also try thyme or cilantro for more depth. Adding a splash of lemon juice brightens the taste too. Common mistakes to avoid include not rinsing lentils. Rinsing removes dirt and helps them cook evenly. Another mistake is adding too much salt too early. Wait until the end to adjust seasoning. This helps you control the flavor better. Use a large pot for cooking your soup. A heavy-bottomed pot works well for even heat. A wooden spoon helps stir the soup without scratching your pot. A good cutting board and sharp knife make chopping easier and safer. - To boost nutrition, mix in more vegetables. Spinach or zucchini are great choices. - If you like it spicy, add a pinch of red pepper flakes. - Use a blender for a smoother texture if desired. Just be careful with hot liquids. These tips will help you create a delicious and nutritious high-protein soup that warms you up on chilly days! Pro Tips Rinse Lentils: Always rinse lentils thoroughly before cooking to remove any dust or debris, ensuring a clean base for your soup. Flavor Boost: For an extra depth of flavor, consider adding a bay leaf or a splash of balsamic vinegar during the simmering stage. Quinoa Cooking: Use leftover quinoa if you have it; it's a great way to save time and reduce waste while adding extra protein. Kale Substitutions: If kale isn't available, feel free to substitute with spinach or Swiss chard for a different twist on this nutritious soup. {{image_4}} You can change the protein in this soup to fit your taste. Chicken or turkey are great options. You can also use beans like kidney or black beans for a vegetarian choice. These options add protein while keeping the soup tasty. Feel free to swap out veggies based on what you like. If you love sweet potatoes, chop one up and add it. Zucchini or bell peppers also work well. Use what’s fresh and in-season to make the soup even better. Spices can make a big difference in flavor. If you enjoy heat, try adding a pinch of cayenne pepper or some red pepper flakes. For a different taste, mix in some curry powder or Italian herbs. These changes can turn a simple soup into a signature dish. Experiment and make this soup your own! The goal is to enjoy every bite while packing in the protein. To keep your Harvest Protein-Packed Soup fresh, follow these tips: - Storing Leftovers: Let the soup cool down. Pour it into airtight containers. Store it in the fridge. It stays good for up to five days. - Freezing Guidelines: For long-term storage, use freezer-safe containers. Leave some space at the top. The soup can freeze for up to three months. Label each container with the date. - Reheating Instructions: When ready to eat, thaw overnight in the fridge. Heat on the stove over medium-low heat. Stir often to warm it evenly. You can also use the microwave. Heat in short bursts, stirring in between. These steps help maintain the soup's flavor and texture, making it a perfect meal for busy days. How to increase the protein content of the soup? You can boost protein in this soup by adding extra lentils or quinoa. Chickpeas or black beans work well too. For meat lovers, diced chicken or turkey can add protein. Just remember to adjust cooking times for meat. Mix in some nuts or seeds as toppings for extra crunch and protein. Can I make this soup vegan? Yes, this soup is already vegan if you use vegetable broth. Ensure your quinoa is also vegan. You might add more veggies or beans for flavor and protein. A splash of lemon juice can brighten the taste. Always check labels for any added ingredients. What are the best side dishes to serve with high-protein soups? Great sides for high-protein soups include a fresh salad or whole grain bread. A slice of avocado toast adds healthy fats. Roasted veggies bring warmth and flavor. For a filling meal, serve with a protein-rich quinoa salad. These sides complement the soup without overpowering it. You now have everything you need to make a tasty protein-packed soup. This soup is full of seasonal ingredients that boost nutrition and flavor. Follow the step-by-step guide to prepare and cook your soup perfectly. Remember to explore flavor variations to make it your own. Use the storage tips to keep your leftovers fresh. Enjoy your delicious meals with confidence and creativity! You can make cooking fun and healthy. Dive in and start experimenting!

Harvest Protein-Packed Soup

A nourishing soup packed with protein from lentils and quinoa, perfect for the fall season.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 6
Calories 250 kcal

Ingredients
  

  • 1 cup dried lentils (green or brown), thoroughly rinsed
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 2 stalks celery, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried thyme
  • 1 can (15 oz) diced tomatoes, with their juices
  • 6 cups vegetable broth
  • 1 cup cooked quinoa
  • 2 cups kale, stems removed and chopped
  • to taste Salt and freshly ground black pepper
  • for garnish Fresh parsley, chopped

Instructions
 

  • In a large pot, heat the extra virgin olive oil over medium heat. Once hot, add the finely diced onion and cook until it turns translucent, about 5 minutes. Stir occasionally to ensure even cooking.
  • Incorporate the minced garlic, diced carrots, and diced celery into the pot. Sauté these vegetables for an additional 5 minutes, or until they begin to soften, stirring frequently.
  • Sprinkle in the ground cumin, smoked paprika, and dried thyme. Cook for about 1 minute, stirring continuously, until the spices release their fragrant aroma.
  • Add the rinsed lentils, diced tomatoes (with their juices), and vegetable broth to the pot. Increase the heat and bring the mixture to a rolling boil. Once boiling, reduce the heat to low and cover the pot.
  • Allow the soup to gently simmer for 25-30 minutes, or until the lentils are tender but not mushy. Stir occasionally to prevent sticking.
  • After the lentils are cooked, stir in the cooked quinoa and chopped kale. Cook for an additional 5 minutes, allowing the kale to wilt and blend into the soup.
  • Taste the soup and season with salt and freshly ground black pepper as needed, ensuring the flavors are well-balanced.
  • Serve the soup hot, ladling it into bowls and generously garnishing with freshly chopped parsley. Enjoy your nourishing dish!

Notes

Feel free to add other vegetables or spices as desired.
Keyword healthy, protein-packed, soup, vegetarian