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Quinoa Lentil Soup from Super Seeds

by Ricki Heller 17 Comments

[Quinoa Lentil Soup is vegan, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut-free, yeast-free, and low glycemic. Suitable for all stages  on an anti-candida diet.]

Vegan, gluten-free, allergy-friendly Quinoa Lentil Soup on rickiheller.com

With holiday season almost upon us, it seems as if signs of the festive season are everywhere: the air is crisper; flyers for gift baskets appear with each morning’s newspaper; stores are festooned with glittery decor and piles of sweaters, scarves, gloves and other winter apparel (great gifts, you know); radio stations have started to play all those “fa-la-la”-type tunes; and everyone is sipping on some form or other of latte (I prefer this coffee-free one). And, it’s also new book season.

The release of lots of just-published volumes this time of year means I get to try a plethora of new recipes from fabulous new cookbooks–like Super Seeds by my friend Kim Lutz, who pens the blog Kim’s Welcoming Kitchen. The book focuses on five key superfood seeds: chia, quinoa, flax, hemp and amaranth. Luckily for me, these are all gluten-free and vegan (while all the recipes in the book are vegan, there are some non gluten-free options).

Quinoa Lentil Soup from Super Seeds recipe

The book begins with a great intro to the “The Power of Super Seeds,” including their nutritional benefits, specific nutrients in each, a quick description of each individual seed, and the importance of whole foods in our diets. This is followed by a chapter on “Basic Super Seed Recipes and Preparations,” which includes basic cooking methods for each, how to prepare homemade flours from the seeds, how to pop amaranth (gotta try that one!), and recipes for other fundamentals, such as hemp pesto or seed butters (a great alternative to nut butter for those with allergies).

The remainder of the book provides 75+ recipes by category: Breakfasts (like Pumpkin Pancakes, Quinoa Scramble, Amaranth Porridge); Soups and Salads (such as Massaged Kale Salad, Black Bean and Sweet Potato Chili, Lemon Basil Quinoa Salad); Entrees (how about Pesto Veggie Burgers, Hemp Seed Hummus, Pineapple Fried Quinoa?); Baked Goods (including Amaranth Cornbread, Strawberry Chocolate Chunk Mini-Muffins, Blueberry Scones); and Desserts (with Chocolate Chip Nut Butter Snack Cake, Granola Cookies, Cocoa Cookie Batter Power Bites). Finally, the book wraps up with “Super Seed Extras,” such as conversion charts, FAQ, and more. Kim has managed to pack a whole lot of information and recipes into a sleek little volume!

Vegan, gluten-free, candida diet Quinoa Lentil Soup recipe

Today, Kim has agreed to share her recipe for Quinoa Lentil Soup with RH readers. I made this the other day and ended up eating it 3 days in a row–and it just kept getting better. Like many soups, the flavors intensified and melded over time, highlighting the fragrant cumin and hint of smoke in the spices more and more as the soup was reheated. I loved that this was a thick, hearty, almost stew-like bowlful that provided a major hit of protein in every serving. This is a great soup for winter nights (or afternoons)–and as a bonus, it’s really easy to make, too.

Super Seeds is a compact volume that’s jam-packed with useful information and yummy recipes. And with the holidays almost upon us. . . well, of course it would make a perfect gift, too. 😉

Sugar-free, gluten-free, vegan Quinoa Lentil Soup recipe

Quinoa Lentil Soup (reprinted with permission from Super Seeds by Kim Lutz, ©2014, Sterling Publishing).

This filling, smoky-flavored soup is loaded with fiber and protein from both the lentils and the quinoa. If you are using thick carrots, cut them in half lengthwise before slicing them. Paired with a green salad, this makes a delicious and nutritious light supper or lunch.

1 Tbsp (15 ml) olive oil

2 carrots, peeled and thinly sliced

1 onion, cut into small dice

3 cloves garlic, minced

1 tsp (5 ml) ground cumin

1 tsp (5 ml) smoked paprika

1 15-0unce (450 ml) can tomato sauce or crushed tomatoes

1 cup dried red lentils, picked over and rinsed

1 cup (240 ml) quinoa, rinsed

8 cups (2 L) water

2 tsp (10 ml) salt [I used less]

In a soup pot, heat olive oil over medium heat.

Add carrots and onion. Cook for 2 minutes, or until onion is softened.

Add garlica nd cook for one more minute. Add cumin and smoked paprika. Stir to distribute.

Add remaining ingredients. Bring to a boil.

Reduce heat to low, cover, and simmer 25 to 30 minutes, or until quinoa is cooked and lentils are soft.

Makes about 10 servings. May be frozen.

Suitable for: ACD All stages, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, yeast-free, vegan, low glycemic.

Never miss a recipe–or a comment from The Girls! Click here to subscribe to RickiHeller.com via email. You’ll get recipes as soon as they’re posted, plus cookbook updates and news about upcoming events! (“We love subscribers, Mum. . . almost as much as we love treats!”)

To see other recipes from the book, check these out:

Amaranth Stuffed Acorn Squash from Spabettie
Creamy Golden Corn Soup from Go Dairy Free
Massaged Kale Salad from MamaBalance
Hemp Seed Hummus from Recipe Renovator
Granola Cookies from Go Dairy Free
Lemon Basil Quinoa Salad from The Blender Girl

Connect with Kim on her blog, on Facebook, twitter, Pinterest, and G+.

I’ve shared this recipe on Gluten-Free Wednesdays.

[Disclosure: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small percentage of the sale.]

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Filed Under: ACD Maintenance, ACD Stage One, ACD Stage Three, ACD Stage Two

Reader Interactions

Comments

  1. Kim says

    November 7, 2014 at 1:16 pm

    Ricki,
    Thank you for such a lovely review! I’m so glad you liked the soup. It’s one of our favorites. A real go-to recipe in the colder months.
    xo

    Reply
    • Ricki Heller says

      November 7, 2014 at 1:19 pm

      Yes, it’s perfect that way! Almost like a stew, actually. Yum! And the book is just lovely, too–lots of great info. Congrats, Kim! xoxo

      Reply
      • Cindy Jordan says

        November 9, 2014 at 12:24 pm

        I’ve been making this recipe for years. It’s nothing new. It’s delicious, but anyone who cooks this way has probably already seen it.

        Reply
        • Ricki Heller says

          November 9, 2014 at 3:58 pm

          Great to know, Cindy! I wasn’t familiar with the recipe when I found it in the book, and I imagine this is good information to know for anyone else who might not be familiar with it–always nice to know a recipe is going to be delicious before we try it. 🙂

          Reply
        • Sandy says

          January 20, 2015 at 9:56 am

          This website is great for those of us who are just beginning to cook this way. Nothing new for you, perhaps, but VERY new for me. Thanks for the great recipe!

          Reply
          • Ricki Heller says

            January 20, 2015 at 1:44 pm

            Thanks so much, Sandy! It was new to me, too–and I loved it. 🙂

  2. Emma says

    November 7, 2014 at 6:18 pm

    Sounds like a wonderful book, thanks for sharing Ricki.
    I’m adding the soup to my weeknight recipe list. I need easy meal ideas for when I get home in the evenings and need to eat pronto!

    Reply
    • Ricki Heller says

      November 7, 2014 at 7:10 pm

      I’d say it will take 30-40 minutes total to make from scratch, Emma, but once you’ve got it made, it’s really quick to reheat! And it makes a LARGE batch, so I froze some of it (or if you’re just cooking for yourself, you can halve the recipe). 🙂

      Reply
  3. Johanna GGG says

    November 8, 2014 at 2:56 am

    That is my sort of soup and I love seeds so I think it would be my sort of soup – when is your cookbook out – is it this month?

    Reply
    • Ricki Heller says

      November 12, 2014 at 12:12 am

      Sorry I somehow missed this comment, Johanna! Thanks so much. The book isn’t out until January 27th–a little wait, still! 🙂

      Reply
  4. Shirley @ gfe & All Gluten-Free Desserts says

    November 8, 2014 at 9:24 pm

    Sure looks and sounds delicious!

    Shirley

    Reply
    • Ricki Heller says

      November 9, 2014 at 12:17 am

      Thanks, Shirley! (on behalf of Kim–lol!). It was really flavorful and just what I needed on a cold November day!

      Reply
  5. Arlene Stankus says

    November 10, 2014 at 11:17 pm

    Ricki:

    I made the stew tonight! It’s really really good, even my meat eating Husband loved it!

    Thanks,

    Arlene

    Reply
    • Ricki Heller says

      November 11, 2014 at 12:41 am

      Yay! So glad you enjoyed it! We really liked it here, too (and I even still have some in the freezer!). 😀

      Reply

Trackbacks

  1. Cookbook review: Super Seeds by Kim Lutz - Recipe Renovator says:
    November 8, 2014 at 10:20 am

    […] Lemon-basil quinoa salad (review on The Blender Girl) Massaged kale salad (review on Mama Balance) Quinoa lentil soup (review on Ricki […]

    Reply
  2. Healthy Vegan Granola Cookies Recipe (Dairy-Free) says:
    November 8, 2014 at 1:57 pm

    […] Amaranth Stuffed Acorn Squash, Lemon Basil Quinoa Salad, Hemp Seed Hummus, Pesto Veggie Burgers, Quinoa Lentil Soup, and Massaged Kale […]

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  3. Pesto Veggie Burgers - Cooking Quinoa says:
    November 17, 2014 at 10:56 am

    […] Lemon-basil quinoa salad (review on The Blender Girl) Massaged kale salad (review on Mama Balance) Quinoa lentil soup (review on Ricki […]

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Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great!

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