The Trader Joe’s Lentil Soup with Ancient Grains has been a staple for me for over a decade.
SO, I decided why not try to recreate it in my own kitchen?
I love these kinds of projects because it feels a bit like putting my lab coat on to reverse engineer the recipe.
I always start by looking at the nutrition label and the ingredients.
In this case, things are pretty straightforward: basic veggies, lentils, quinoa, flax, lemon and some simple spices and seasonings.
It took just a couple of rounds of testing to get the flavors and texture just right (probably because I’ve eaten this soup more than 100 times at least).
But this is the kind of recipe you can take in so many different directions. Use what you have, add what you love, and make it your own.
This soup really checks all the boxes for me. It’s a nutritional powerhouse and is packed with protein, fiber, and veggies.
It comes together in one pot, freezes well, and is budget-friendly too.
Why You’ll Love This Recipe
- Nutritionally packed with protein, fiber, and veggies.
- Simple to make. Just a little chopping, then throw everything into one pot and simmer.
- Perfect for meal prep. Looking for something cozy and healthy to prep ahead? It’s easy to make a big batch of this soup, then portion into individual containers or even freeze for later.
- Budget-friendly. This recipe relies on cost-effective ingredients. And if you want to simplify the spices and seasonings, you can easily do that too.
- Perfect dupe. If you’re a fan of the Trader Joe’s Lentil Soup, you’re going to love this copycat recipe because it tastes just like the original.
Looking for more cozy meal prep options? Try my Fall Farro Salad with Butternut Squash, White Beans & Sausage.
Key Ingredients
This recipe comes together with just a couple of simple ingredients that you can easily customize based on what you have on hand.
- Lentils: You can’t make lentil soup without lentils. I like to use green or brown here because they will start to break down and give that signature stew texture.
- Quinoa: A unique ingredient in the Trader Joe’s version that adds texture and protein.
- Onion, carrots, and celery: This trifecta forms the aromatic base for the recipes, bringing sweetness and depth.
- Tomato paste: Brings a rich, savory flavor.
- Spices: I stick close to the original here with paprika, cumin, nutmeg, oregano, and cloves. It’s a warm and balanced combination that can be easily adjusted to your preferences.
- Spinach: This is where my recipe differs from the original. It’s totally optional but adds color and nutrients.
- Lemon juice: The much-needed acid the lentil soup needs to balance and add punch.
If one-pan meals are your thing, try my Fall Sausage & Veggie Sheet Pan Dinner with Maple Mustard Butter. It’s the perfect cozy fall weeknight dinner.
How to Make This Lentil Soup with Ancient Grains
This Trader Joe’s lentil soup is super easy to make. Chop the veggies, then sauté with the spices and seasonings. Add the lentils and grains and simmer until desired consistency.
Heat your olive oil in a large soup pot, then add your onion, carrots, and celery and sauté until softened.
Add the garlic and tomato paste and cook until fragrant.
Add your lentils, quinoa, flax seeds, and spices, then stir until everything’s well combined.
Pour in your broth, then bring everything to a boil before reducing heat and simmering until the lentils and grains are cooked through and tender.
Remove the bay leaf, then stir in your spinach and lemon juice. If you’re adding collagen powder, now is the moment.
Taste and adjust seasonings to your preferences, then serve warm with extra lemon juice and a dollop of Greek yogurt.
If you’re looking for more high-fiber, high-protein soup recipes, my Crockpot Spiced Chickpea Stew has a similar vibe and is equally easy to make.
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Tips & Variations
Storage & Meal Prep
Store this Trader Joe’s Ancient Grains Lentil Soup in an airtight container in the fridge for up to 4 days. It also freezes well for up to two months.
The soup will thicken as it sits, so if you want to return it to its original consistency, add a splash of water when reheating.
If meal prepping or batch cooking, stir in fresh spinach and lemon juice just before serving.
FAQ
Yep, you can. Just reduce the cooking time since canned lentils are already cooked. Add them in the last 10 minutes of simmering so they warm through without getting overly mushy.
If you don’t have quinoa or don’t like it, you can skip it or replace it with farro, barley, brown rice, or even bulgur. Keep in mind that cooking times can vary slightly depending on the grain.
Absolutely. To freeze, let the soup cool completely, then store in freezer-safe containers. It’s good for about 2 months. You’re ready to enjoy. Thaw overnight in the fridge, then reheat on the stove.
If you’re looking to add a little bit more protein, use bone broth instead of vegetable or chicken broth and stir in unflavored collagen powder just before serving. You can also top with some crumbled sausage, which will be really delicious here.
My version is a super close copycat to the Trader Joe’s one. It has the same consistency and balanced spices. But feel free to customize it to your preferences.
Lentil Soup with Ancient Grains (Trader Joe’s Copycat Recipe)
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Ingredients
Instructions
- Sauté the vegetablesIn a large soup pot, heat 2 tbsp olive oil over medium heat. Add 1 diced onion, 2 diced carrots, and 2 diced celery ribs. Cook for 5 to 6 minutes, stirring occasionally, until softened.
- Add garlic & tomato pasteStir in 3 minced garlic cloves and 2 tbsp tomato paste. Cook for 1 to 2 minutes until fragrant and slightly darkened.
- Add lentils and grainsStir in 1 cup rinsed lentils, ¼ cup rinsed quinoa, and 2 tbsp flax seeds. Sprinkle in the spices (1 tsp smoked paprika, 1 tsp cumin, ½ tsp dried oregano, ¼ tsp nutmeg, ¼ tsp ground cloves, and 1 bay leaf). Mix well so everything is coated.
- Simmer the soupPour in 6 cups bone broth or vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally, until the lentils are tender.
- Finish with greens and lemonRemove the bay leaf. Stir in 4 cups baby spinach until just wilted, then add the juice of 1 lemon. Add in optional 3 scoops collagen powder if desired. Season with salt to taste.
- ServeLadle into bowls and enjoy warm, served with crusty bread and extra lemon.
Nutrition
Notes
- This soup is naturally vegan and gluten-free (if vegetable broth is used and collagen powder is ommitted.)
- Leftovers will keep in the refrigerator for up to 4 days or can be frozen for up to 2 months. Store in individual containers for easy meal prep.
- For an easy protein boost, stir in a scoop of unflavored collagen powder. It dissolves completely without affecting the taste or texture.
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When I started my first job, I was always looking for really cheap meals that were also healthy. The lentil soup from Trader Joe’s became a weekly staple. I’ve probably eaten it over 100 times. So I was really excited to develop my own version — I stayed close to the original but added extra veggies, spices, and balanced out the flavors with a bit of lemon juice.
I’ve made this twice now! We love it! It’s tasty filling and healthy.
So happy to hear! It’s a good one
Close, but not quite. Good in its own right, but missing a little something to take it over the top, like the TJ soup. Definitely too much lemon. Nice recipe though, thanks.
Would love to know what you thought was missing but I’m guessing it’s one of those things that’s hard to put your finger on. Thanks for your feedback, Dave.