Homemade Amy's Organic Quinoa Kale & Red Lentil Soup USDA Organic 14.4-Ounce Recipe: A Healthier, Flavor-Packed Version

Category: Soup

Introduction

Amy's Organic Quinoa Kale & Red Lentil Soup has long been a favorite among health-conscious food lovers, offering a delicious blend of quinoa, kale, and red lentils in a nutritious, USDA-certified organic package. This soup is a staple in many pantries, celebrated for its wholesome ingredients and comforting taste. However, as much as we adore the convenience of store-bought options, making it at home allows for customization, improved nutritional value, and even better flavor. Imagine a version where you can control the seasoning, choose the freshest ingredients, and enjoy the satisfaction of a homemade meal without preservatives. This recipe captures the essence of Amy's beloved soup while elevating it to new heights.

Why Make It at Home?

Creating your own version of Amy's soup at home offers several advantages. For one, you can enhance the nutritional profile by using fresh, organic produce and adjusting the seasoning to suit your taste preferences. Additionally, homemade soups are typically lower in sodium and free from preservatives, making them a healthier alternative. Plus, with a few simple tweaks, you can customize the recipe to suit various dietary needs, such as vegan or gluten-free options. The cost-effectiveness of making it at home is another bonus, as buying ingredients in bulk often reduces the overall expense.

Personal Anecdote

I remember the first time I tried Amy's Quinoa Kale & Red Lentil Soup. It was a chilly autumn evening, and I was looking for a quick, nutritious meal. The soup was a revelation—warm, hearty, and packed with flavor. However, as someone who prefers less sodium and more vibrant flavors, I found myself wanting to put my own spin on it. After several experiments in the kitchen, tweaking ingredients and adjusting spices, I finally nailed down a homemade version that not only matched the original in taste but surpassed it in freshness and nutritional value. It's now a staple in my household, and I'm excited to share this recipe with you.

Recipe Details

• **Prep Time:20 minutes
• **Cook Time:35 minutes
• **Total Time:55 minutes
• **Yield:6 servings

Ingredients

Produce:

• 2 cups (200g) curly kale, stems removed and chopped
• 1 small (120g) onion, diced
• 2 cloves (6g) garlic, minced
• 1 medium (150g) carrot, diced
• 1 medium (100g) celery stalk, diced

Grains & Legumes:

• 1 cup (150g) quinoa, rinsed and drained
• 1 cup (180g) red lentils, rinsed and drained

Spices & Seasonings:

• 1 tsp (5g) ground cumin
• 1 tsp (5g) smoked paprika (optional)
• 1 tsp (5g) garlic powder
• 1 tsp (5g) onion powder
• 1 tsp (5g) dried thyme
• 1 bay leaf
• Salt and pepper, to taste

Liquids:

• 4 cups (960ml) vegetable broth (homemade or store-bought, low sodium)
• 2 tbsp (30ml) olive oil
• 1 tbsp (15ml) fresh lemon juice

Optional:

• 1/4 cup (15g) fresh parsley, chopped (for garnish)
• 1/4 cup (60g) plain Greek yogurt (for serving, optional)

Instructions

• Sauté Aromatics:

• In a large pot, heat the olive oil over medium heat.

  • Add the diced onion, minced garlic, carrot, and celery. Sauté for about 8-10 minutes until the vegetables are tender and fragrant.

• Add Spices:

• Stir in cumin, smoked paprika, garlic powder, onion powder, thyme, salt, and pepper. Cook for 1-2 minutes to toast the spices, enhancing their flavor.

• Incorporate Quinoa and Lentils:

• Add the rinsed quinoa and red lentils to the pot. Stir to coat them with the spice mixture and cook for about 2 minutes.

• Pour in Broth and Bay Leaf:

• Add the vegetable broth and bay leaf to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the quinoa and lentils are tender.

• Add Kale:

• Stir in the chopped kale. Cover the pot and let it cook for an additional 5-7 minutes until the kale is wilted. Remove the bay leaf.

• Finish with Lemon Juice:

• Squeeze the fresh lemon juice over the soup and adjust the seasoning if needed.

• Serve:

• Ladle the soup into bowls. Garnish with chopped parsley and a dollop of Greek yogurt if desired. Serve warm.

Variations

• Spicy Version: Add a diced jalapeño or a pinch of red pepper flakes during the sauté step for a spicy kick.
• Smoky Version: Use smoked paprika and add a splash of liquid smoke for a deeper, smokier flavor.
• Low-Sodium Option: Use homemade broth with minimal sodium or reduce the added salt.
• Vegan Version: Omit the Greek yogurt or use a plant-based alternative.

Pro Tips

• Rinse Grains and Legumes: Always rinse quinoa and lentils before cooking to remove any impurities and ensure even cooking.
• Layered Cooking: Sautéing the aromatics and spices first creates a robust flavor base that elevates the entire dish.
• Fresh Herbs: Incorporate fresh herbs towards the end of cooking to preserve their vibrant flavors and textures.

Nutritional Comparison

FAQ

• Can I use fresh kale instead of curly?

  • Absolutely, any variety of kale works, though curly kale holds up slightly better during cooking.

• What if I don't have quinoa?

  • You can substitute with brown rice or another grain, though cooking times may vary.

• How do I store leftovers?

  • Cool the soup completely, then refrigerate for up to 5 days or freeze for up to 3 months.

• Can I make this in a slow cooker?

  • Yes, sauté the aromatics first, then transfer everything to the slow cooker and cook on low for 4-5 hours.

• Is this soup vegan?

  • Yes, as long as you use a vegan-friendly broth and omit the Greek yogurt.

Serving Suggestions

• With a Swirl of Yogurt: Add a dollop of Greek yogurt for a creamy contrast.
• Side of Crusty Bread: Serve with toasted bread for dipping into the flavorful broth.
• Salad Accompaniment: Pair with a fresh green salad for a balanced meal.

Conclusion

This homemade version of Amy's Organic Quinoa Kale & Red Lentil Soup is not just a replica but an enhancement of the original, offering a healthier, more flavorful option. By making it at home, you gain control over the ingredients, allowing you to tailor the soup to your dietary preferences and enjoy the satisfaction of a meal crafted with love and care. So, go ahead, give this recipe a try, and savor the warmth and nourishment of a homemade soup that feels like a hug in a bowl.