Made with black lentils, quinoa, celery, onion, and root vegetables, this remarkable summer soup checks all the boxes for vegetarian protein, nutrition, satisfaction, and taste.
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This summer lentil soup is also loaded with electrolytes to support hydration, heart health, strong muscles, and a healthy nervous system.
My husband and I both loved this soup at first bite. In fact, we both went back for seconds, something we rarely do with soups.
I believe it was the supportive quality of the electrolytes that was so appealing to both of us, since we’ve been sweating so much in the heat.
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We need to be mindful of replacing electrolytes, which easily get depleted due to sweating in the summer. It’s a thing!
Especially if you notice that you are experiencing any weakness, fatigue, muscle spasms, lightheadedness, headaches, nervous system disorders, and/or irregular heartbeat.
The celery, celery root, black lentils and tomatoes featured in this soup are some of the top electrolyte-rich foods!
Ingredients
This soup was a happy invention that started when I opened my pantry and saw my shiny black lentils.
BLACK LENTILS: Black lentils, also known as beluga lentils, are tiny in size, and have very thin skins. They are very versatile, as they cook in about 25 minutes without soaking.
French lentils are similar to black lentils. You could use either in this soup.
Green or brown lentils can be used as a substitute.
Learn more about black lentils and French lentils here.
QUINOA: I then thought about adding a grain, and I imagined very well cooked quinoa, which turned out beautifully, and added a second protein to the soup.
Black lentils and quinoa are both easy to digest proteins, and make for a great pairing.
VEGETABLES: For the vegetables, this was dictated by what was in my fridge. I found a bit of onion, nice celery, a small potato, and a rare root vegetable I enjoy known as celeriac, or celery root.
CELERY ROOT/CELERIAC: Celery root has more fiber than a potato, and a mild sweet, yet herbaceous taste, similar to celery.
I realize not everyone has access to celery root in their local grocery store. You could substitute with more potato and/or celery if you can’t find celery root.
CELERY: Not only is celery the ideal soup ingredient since it gets well cooked, it’s also a powerhouse source of summer electrolytes. You’ve got potassium, sodium and magnesium.
TOMATO: I also wanted to use a little tomato, which I did, but I think this would be wonderful without tomato as well. Perhaps a splash of vinegar instead would do the trick in terms of bringing in the sour taste.
By the way, tomato is another excellent source of electrolytes, specifically potassium and naturally-occurring sodium.
FRESH HERBS: The final touches may come from your garden in the form of fresh oregano, parsley, and chives.
It feels so summery to be able to use a liberal burst of fresh herbs as your choice of greens!
Feel free to play with the herbs. You could also use basil, Italian herbs, etc.
Or you could add a bit of your favorite leafy greens, such as beet greens, radish greens, arugula, or spinach.
Vegetable soup with protein
This summer vegetarian soup is loaded with easy-to-digest protein from the quinoa and black lentils.
Quinoa is gluten-free, and a complete protein, while black lentils are a fantastic source of vegetarian protein.
Due to the high protein content, your hunger will be satisfied after eating this soup.
Supper soup pairing ideas
If you’re looking to have something with your soup, just think about what might be missing that you need nutritionally.
When deciding, I think about the relative proportions of carbs, proteins, and fats, and also the amount of vegetables!
Here, we have all the bases covered: healthy carbs, protein, vegetables, and some fat, so it doesn’t really need anything nutritionally to make it a complete meal.
However, a soup on it’s own usually isn’t enough for most people, so below are some summer soup pairing ideas.
Think about which macronutrient you want to add more of, and enjoy!
- Avocado toast
- Fresh green salad
- Broccoli salad
- Feta cheese or paneer (in the soup or on toast)
- Basil-lime hummus with carrot sticks and cucumber
- Crackers and cream cheese
- Freshly cooked millet or brown rice
Recipe for Summer Lentil Soup with Quinoa
Helpful Kitchen Tools:
- Large saucepan - 5.5 quart with lid
Ingredients
- ½ tablespoon ghee or butter, (for vegan; sub with coconut or more olive oil)
- ½ tablespoon olive oil
- ¼ cup onions, finely chopped
- ⅓ cup celery, finely chopped
to add
- ¼ cup black or French lentils, (see notes)
- ¼ cup quinoa
- 6 cups water
to add
- 1 cup potato, finely chopped
- 1 cup celery root, finely chopped (see notes for subs)
- ½ cup tomato
- ½ teaspoon salt
to finish
- 4 tablespoons fresh herbs (parsley, oregano, chives, etc.), finely chopped
Instructions
- Finely chop onions and celery, then start ghee/butter or olive oil in a large saucepan on medium heat. Add onions and celery and sauté until the onions are transparent.
- Add the lentils, quinoa, and water. Turn up the heat and bring to a boil, then reduce heat to low and simmer, partially covered, for 20 minutes.
- Add potato, celery root, tomato, and salt. Simmer another 15 minutes, until fully cooked. Add extra water if desired for a thinner soup.
- Taste, and adjust for salt. Add 3 tablespoons of the fresh herbs and simmer for a couple minutes. Reserve the remaining tablespoon of fresh herbs for garnish.
Notes
Black lentil substitutions
Black lentils, also known as beluga lentils, are tiny in size, and have very thin skins. They are very versatile, as they cook in about 25 minutes without soaking. French lentils are similar to black lentils. You could use either in this soup. Green or brown lentils can be used as a substitute. Buy black lentils on Amazon Buy French lentils on AmazonCelery root substitutions
Celery root (also known as celeriac) has more fiber than a potato, and a mild sweet, herbaceous, taste that’s similar to celery. I realize not everyone has access to celery root in their local grocery store. You could substitute with more potato and/or celery if you can’t find celery root.Nutrition
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Andrea
Full of flavor and electrolytes for a satisfying summer dinner.