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Lentil, Quinoa and Cauliflower Tomato Soup

Lentil, Quinoa and Cauliflower Tomato Soup

Calories 226 (24% from fat)
Fat 5.9 gram
Saturated Fat 0.8 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 429 mg.
Carb. 44 gram
Fiber 12.5 gram
Sugar 8 gram
Sugar Alcohol 5.6 gram
Protein 11 gram


1 medium head of cauliflower (about 1 1/4 pounds), cut into florets

1 1/2 cups yellow onion, finely chopped

1 Tbsp. olive oil spray

1 tsp. kosher salt

1/2 tsp. black pepper, ground

2 pounds tomatoes, chopped

1 Tbsp. olive oil

6 garlic cloves (6 tsp.), minced

1 lemon, sliced into 4 rounds

1 Tbsp. turmeric, ground

1 1/2 tsp. coriander, ground

1 tsp. oregano, dried

1/4 tsp. cayenne pepper

5 cups water

1 cup lentils, dry

1 bay leaf, dried

1/2 cup dry quinoa, rinsed

1 Tbsp. ginger, grated

6 tsp. sugar free honey
(We used Honey Tree's Sugar Free Imitation Honey.)


1 cup cilantro, chopped

We were sent this recipe from the March, 2017 issue of Shape.com. The original was very good, but too high in fat and a little bitter. We made a couple changes to bring the fat under 30% and slightly sweetened it up to round out the taste. The result is a hearty and delicious meal.

1. Preheat oven to 425 degrees Fahrenheit. Spread cauliflower and onion evenly in a single layer across a rimmed baking sheet, then lightly spray with olive oil, salt and pepper. Roast until cauliflower begins to brown, approximately 20 minutes.

2. While cauliflower and onions are roasting, mix together then next eight ingredients in a medium sized bowl. Toss the tomatoes, olive oil, garlic, lemon rounds, turmeric, coriander, oregano and cayenne until the tomatoes are coated.

3. Reduce the oven temperature to 375 degrees Fahrenheit, then add the tomatoes to the baking sheet. Roast until cauliflower is tender and tomatoes are juicy, approximately 35 to 40 minutes more.

4. Ten minutes after the tomatoes are put in to roast, bring the water to a boil in a large pot. Add the lentils and bay leaf, reduce heat to medium-low and simmer for 10 minutes. Then stir in the quinoa and cook, uncovered for 10 minutes more.

5. Add the roasted vegetables to the pot including any browned bits. Stir in the ginger and continue to cook, uncovered for approximately 10 to 15 more minutes, until quinoa is tender.

6. Remove from heat and stir in about 1 teaspoon sugar free honey per serving. If desired, add cilantro to each dish. If you're freezing this soup or storing it in the refrigerator for later, do NOT add the cilantro until just before serving.

Yield: 6 Servings, about 1 1/2 cups each

 Lentil, Quinoa and Cauliflower Tomato Soup

This is a Freezer Friendly Recipe!

You can freeze individual portions to serve later.

Microwave the soup for approximately 2 to 3 minutes, keeping the container open a little to allow steam to escape. Stir when hot, add cilantro if desired and enjoy.

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