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Lentil Soup with Quinoa and Mushrooms

  • Serves: 6
  • Prep Time:  15 min
  • Cook Time:  55 min
  • Calories: 409
lentil soup with quinoa and mushrooms in a ceramic bowl with crusty buttered bread.

Seasoned with fresh thyme and studded with earthy mushrooms, French green lentils—the “caviar” of lentils—lend a toothsome bite to this protein-rich, vegan lentil soup with quinoa and mushrooms.

Toddler-Friendly Vegan Lentil Soup—Yes, These Words Belong Together.

Raise your hand if you know a tiny human that seems to prefer constant motion to mealtime! Oh, you too? This quinoa and lentil soup recipe was born out of one desperate mother’s desire to get a whole days’ worth of protein, veggies and fiber into her toddler, even if he would only take a couple of bites. Turns out, said toddler loves it and asks for “shoop” on the daily now! We can’t 100% guarantee that the tiny person in your life will love this soup, because—as we all know—life with little people is a total guessing game, and there are no guarantees of, well, anything. But, we CAN promise that if you whip up a big batch of this deliciously vegetable-laden, hearty French lentil stew, and your kids somehow don’t love it as much as ours do, you’ll be just as happy to gobble it up yourself because it’s extremely delicious.

ingredients for lentil soup with quinoa and mushrooms in small bowls

Let’s Talk Lentil Soup Nutrition.

The question isn’t “is lentil soup good for you?”—it’s “can a soup possibly be this healthy and actually taste good?”. The answer is a resounding yes! By pairing quinoa with protein-packed green lentils—which are themselves a good source of iron, potassium and phosphorus—in this French lentil soup recipe, we've created a nutritional powerhouse for vegans, vegetarians and omnivores alike! Rich in fiber, minerals, folate and thiamine (B1), quinoa is a gluten-free grain that also qualifies as a so-called "complete protein", meaning that it has all nine essential amino acids that the human body needs and cannot make on its own. In other words, quinoa is an excellent food to include in a vegan or vegetarian diet. A single bowl of this vegan lentil soup serves up a borderline ridiculous level of nutrition for bodies both big and small. In other words, eat up!

large soup pot with olive oil, carrots, onions and celery
large soup pot with vegetable broth and cooked vegetables and french lentils being poured into the pot.
large soup pot with vegetable broth, uncooked quinoa, uncooked french lentils and sliced mushrooms.
large soup pot with lentil soup with quinoa and mushrooms

How to Make Lentil Soup

As we mentioned, the impetus behind making this lentil soup recipe was to pack as much plant-based protein as possible into a bowl of simple-to-make (and, of course, good-to-eat!) soup. We wanted to cook up a big pot of easy lentil soup—something that ticked all of the health and nutrition boxes that we aim for—and have it on hand for lunches and last-minute dinners all week long. We started with a classic lentil soup recipe, and added a few flavor-boosting herbs and textural components to make it just a little more crowd-pleasing. Here’s how to make our healthy, vegan lentil stew:

  1. Begin by cooking the onions, carrots, celery, mushrooms and herbs slowly in olive oil for at least 20 minutes. You’re going to want to hurry this along, but resist the urge! Everything will cook together in the oil, softening and browning slightly, laying a foundation of flavor for your lentil soup. It’ll be worth the wait.

  2. Boil! Pour in the tomatoes, stock and lentils, give it a good stir, and bring the pot to a rolling boil. Simmer for a while, then....

  3. Add the quinoa! Simmer some more and....

  4. Serve! We like to finish it with a small drizzle of balsamic vinegar, which is a classic French way of serving lentils and adds a surprising amount of complexity to this already-delectable soup.

large pot of french lentil soup with quinoa and mushrooms

Tools You’ll Need:

Tools You’ll Need:

ceramic bowl of lentil soup with quinoa and mushrooms with a side of crusty buttered bread

5 More Easy, Healthy Soup Recipes:

Soup season is ON.

So, Did Your Toddler (Or Kid, Or Spouse, Or Picky Friend) Approve?

May the lentil soup be with you! Snap a photo of your lentil soup with quinoa and mushrooms, and maybe even a video of the beautiful people you feed it to. Tag us on Instagram using @themodernproperand #themodernproper so we can celebrate your kitchen victories! . Happy eating!

Lentil Soup with Quinoa and Mushrooms

  • Serves: 6
  • Prep Time:  15 min
  • Cook Time:  55 min
  • Calories: 409

Ingredients

  • 3 tablespoons extra-virgin olive oil, plus more for serving
  • 1 large yellow onion, diced
  • 4 celery ribs, diced
  • 4 medium carrots, peeled and diced
  • 8 ounces cremini and/or shiitake mushrooms, sliced
  • 4 garlic cloves, minced
  • 1 to 2 sprigs fresh thyme
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon freshly cracked black pepper
  • 8 cups vegetable stock
  • 1 (28-ounce) can diced tomatoes
  • 3 cups black or green lentils
  • 1 cup quinoa

For Serving

  • 2 tablespoons balsamic vinegar
  • Grated Parmesan cheese
  • Chopped fresh parsley
  • Crusty bread

Method

  1. Heat the oil in a large stockpot over medium-high heat. Once the oil is glistening, add the onion, celery, carrot, mushroom, garlic, thyme, salt, and pepper. Cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 20 minutes.

  2. Add the stock, 2 cups of water and the diced tomatoes along with their juices. Increase the heat to high and bring the soup to a rolling boil. Add the lentils, reduce the heat to medium-low, and cook for about 15 minutes.

  3. Increase the heat back to high, add the quinoa, and return to a boil. Reduce the heat to medium-low and cook until the lentils are tender and the quinoa is cooked, 15 to 20 more minutes.

  4. Ladle the soup into bowls. Garnish with another drizzle of olive oil, extra black pepper, a drizzle of balsamic vinegar, or Parmesan cheese, and/or parsley as desired. Serve warm with crusty bread alongside.

Nutrition Info

  • Per Serving
  • Amount
  • Calories409
  • Protein26 g
  • Carbohydrates72 g
  • Total Fat12 g
  • Dietary Fiber26 g
  • Cholesterol0 mg
  • sodium672 mg
  • Total Sugars9 g

Lentil Soup with Quinoa and Mushrooms

Questions & Reviews

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  • Natalie

    Can I freeze this?

    We haven't tried it but should be fine!

  • James T Kirk

    How do you guys have the calorie info and not say how much each serving is?

    The calorie info is broken down by entire recipe divided by number of servings listed. Adding yield to our recipes is something we are trying to work towards in the future!

  • Sarah Wallace

    Is the nutritional info truly just for one serving or for the whole recipe?

    Just one serving.

  • Arun

    I’m assuming you cover the pot while simmering the lentils?

    Either way works. But I just added the word covered to the method!

  • Ashley

    Do I soak lentils first?

    Nope.

  • Kendall

    This recipe is absolutely amazing. I had never cooked with mushrooms, lentils, or quinoa before. I tried freezing 2/3 of it and ended up finishing it within a week. *Chef’s kiss*

    That's so great Kendall! Way to go out of your comfort zone, we are so glad you loved it!

  • Flowers

    I’ve make lentil soup and quinoa soup all the time, but this combination soup is the best yet. I didn’t change a thing! My husband really liked it too. We love soups and I will make this one often. It’s now my preferred soup!

    Thank you so much! We are so happy to hear you love it so much!

  • Jenn

    This was fantastic, I'm a meat eater and I didn't even miss not having meat in the meal!

    Thanks Jenn, we are so glad you loved it!