Spicy Vegan Lentil Quinoa Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
60%
Spicy Vegan Lentil Quinoa Soup
55 min.
4
106kcal

Suggestions


If you're searching for a warm and comforting dish that packs a punch of flavor and nutrition, look no further than this Spicy Vegan Lentil Quinoa Soup! Perfect for chilly evenings or as a hearty starter for any meal, this soup is not only vegan, but it’s also gluten-free and dairy-free, making it a fantastic option for anyone with dietary restrictions.

With a delightful combination of wholesome ingredients, this soup features vibrant vegetables like carrots and celery, earthy mushrooms, and protein-rich lentils and quinoa. The spices—chili powder, cumin, and ground ginger—bring a wonderful heat and depth to each spoonful, creating a spicy essence that warms you from the inside out. At just 106 calories per serving, you can enjoy this delicious meal guilt-free, all while reaping its health benefits.

In just under an hour, you can whip up a batch of this nourishing soup that serves four, perfect for sharing with family or friends or meal-prepping for the week ahead. Its versatility allows you to enjoy it as an appetizer, snack, or even a light lunch. So gather your ingredients and get ready to savor a delightful blend of flavors in this very healthy, spicy soup. Your taste buds and body will thank you!

Ingredients

  • 0.5 cup carrots chopped
  • cup celery chopped
  • tablespoon chili powder 
  • tablespoon cumin 
  • tablespoon ground ginger 
  • 0.5 cup mushrooms 
  • 0.5 cup quinoa 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Combine water, celery, lentils, quinoa, carrots, mushrooms, chili powder, cumin, and ginger in a saucepan. Cover saucepan and cook soup over medium-low heat until vegetables and lentils are tender, 45 to 60 minutes.

Nutrition Facts

Calories106kcal
Protein15.57%
Fat16.82%
Carbs67.61%

Properties

Glycemic Index
28.96
Glycemic Load
0.73
Inflammation Score
-9
Nutrition Score
12.785217346705%

Flavonoids

Apigenin
0.72mg
Luteolin
0.28mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:106.39kcal
5.32%
Fat:2.08g
3.21%
Saturated Fat:0.28g
1.73%
Carbohydrates:18.86g
6.29%
Net Carbohydrates:15.37g
5.59%
Sugar:1.55g
1.73%
Cholesterol:0mg
0%
Sodium:80.39mg
3.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.34g
8.69%
Vitamin A:3401.73IU
68.03%
Manganese:0.99mg
49.34%
Magnesium:61.15mg
15.29%
Iron:2.72mg
15.1%
Fiber:3.49g
13.96%
Folate:54.14µg
13.54%
Phosphorus:134.68mg
13.47%
Copper:0.26mg
12.82%
Vitamin K:11.72µg
11.16%
Vitamin B6:0.21mg
10.65%
Potassium:356.97mg
10.2%
Vitamin E:1.51mg
10.04%
Vitamin B2:0.17mg
9.72%
Vitamin B1:0.12mg
7.81%
Vitamin B3:1.42mg
7.08%
Zinc:1.02mg
6.8%
Selenium:4.22µg
6.03%
Calcium:54.82mg
5.48%
Vitamin B5:0.47mg
4.73%
Vitamin C:2.12mg
2.57%
Source:Allrecipes