Quinoa Lentil Soup from Super Seeds

[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

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.]



  1. 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.

    • 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

      • Cindy Jordan says

        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.

        • 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. 🙂

        • 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!

  2. 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!

    • 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). 🙂

  3. 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?

  4. Sure looks and sounds delicious!


  5. Arlene Stankus says


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




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