Healthy Recipes

Meatless Monday Recipe: Lentil Quinoa Soup

Join the millions of people that forgo meat on Mondays.

Meatless Monday Recipe: Lentil Quinoa Soup
Pin it Chris Court


1 tablespoon olive oil
1 diced yellow onion
1 teaspoon cumin seeds
1 tablespoon minced ginger
2 minced garlic cloves
¼ teaspoon cayenne
¼ teaspoon ground cloves
5 cups low-sodium vegetable broth
¾ cup dried red lentils
1 teaspoon dried thyme
29-ounce can crushed fire-roasted tomatoes
2 chopped carrots
¾ cup cooked quinoa
¾ cup unsalted cashews
juice of ½ lemon
parsley for garnish


Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced yellow onion; cook 4 minutes. Add 1 teaspoon cumin seeds, 1 tablespoon minced ginger, 2 minced garlic cloves, and ¼ teaspoon each cayenne, ground cloves and salt; heat 1 minute. Add 5 cups low-sodium vegetable broth, ¾ cup dried red lentils, 1 teaspoon dried thyme, 29-ounce can crushed fire-roasted tomatoes and 2 chopped carrots; simmer 20 minutes. Stir in ¾ cup cooked quinoa, ¾ cup unsalted cashews and juice of ½ lemon; heat 5 minutes. Garnish: parsley

Nutritional facts: 

Per serving: 485 calories, 17 g fat (2.5 g saturated fat), 0 mg cholesterol, 25 g protein, 66 g carbohydrates, 19.5 g fiber, 625 mg sodium