Moroccan Spiced Quinoa and Black Lentil Soup

By Namit Kathoria

Soaking time: Overnight or at least 9 hours

Preparation time: 25 min

Cooking time: 15 – 25 min

Serves 6

 

 

 

 

 

 

 

Ingredients:

2-3 tablespoons olive oil

1 teaspoon avocado oil (optional to enhance the flavour)

1 white onion finely diced

¼ inch fresh ginger grated

Up to 2 chillies finely diced

4-5 garlic cloves minced or grated

¼ inch fresh turmeric grated/ ¼ teaspoon turmeric powder

25-50g kale with stems removed and shredded

1 carrot sliced (keep peel on but scrub well)

1 butternut squash (keep skin on) diced

1 aubergine diced

4 cups vegetable stock

1 jar (500-600g) passata

1 teaspoon sea salt

¼ teaspoon ground black pepper

1 teaspoon brown rice miso paste

2 teaspoons cumin powder

2 teaspoons ras el hanout spice mix

Up to 1 ½ teaspoons hot paprika according to the spice level desired

1 teaspoon coriander powder

2 cinnamon sticks

4 bay leaves

1 tablespoon maple syrup

½ cup raisins

8-10 dates finely chopped

¾ cup black lentils (soaked overnight) drained and rinsed (or one jar of 400g cooked lentils drained and rinsed)

¼ cup quinoa (soaked overnight) drained, rinsed and rubbed thoroughly with fingers whilst rinsing to remove any bitter saponins

 

Serve with: fresh coriander finely chopped, fresh mint finely chopped, fresh parsley finely chopped, lemon wedges, Greek style soya yoghurt

Preparation:

1. Heat up some of the olive oil and all of the avocado oil if using in a large saucepan on a medium to high heat or an Instant Pot using the sauté function, putting in one piece of the onion. Once it starts to sizzle add in the rest of the onion and keep stirring constantly until it turns translucent. This normally takes around 4 to 5 minutes.
2. Add in the garlic, the ginger, the turmeric and the chilli with some more of the olive oil. Stir and cook for about 30 seconds until the fragrance is released.
3. Now add in the spices, the salt, the cinnamon sticks and the bay leaves with more of the olive oil again. Stir and again cook for about 30 more seconds.
4. Add in the vegetables and the rest of the oil. Stir and mix until all the vegetables are covered with the spice for about 2 to 3 minutes.
5. Now add in the lentils and the quinoa. Cook for about 30 seconds to a minute until the quinoa becomes slightly toasted and until the lentils and the quinoa have taken on some of the spice.
6. Once this has happened, add in the passata, the vegetable stock, the raisins, the chopped dates, the brown rice miso paste and the maple syrup. Mix through really well.
7. If you are using an Instant Pot pressure cooker, put the lid on with the valve on safety and cook  for about 10 -15 minutes according to how soft you want the lentils. If you are using a normal saucepan cook for about 25 minutes on a medium heat, stirring regularly.
8. Check that everything is nice and soft. If you need to cook for a little bit longer. Taste everything and see if you need to add in any more maple syrup or more of any of the spices, dates or raisins.
9. Take out the bay leaves and the cinnamon sticks. Serve and garnish with the toppings mentioned above.

 

Where does your protein come from?

Quinoa has all of the essential amino acids that you need. Black lentils are a very good source of protein.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.