You are here

Lentil, Quinoa, and Cauliflower Tomato Soup

Lentil, Quinoa, and Cauliflower Tomato Soup


  • 1 medium head cauliflower (about 1 1/4 pounds), cut into florets
  • 1 medium yellow onion, finely chopped
  • 3 tablespoons olive oil
  • 2 teaspoons kosher salt, plus more for seasoning
  • 1/2 teaspoon freshly ground black pepper
  • 2 pounds vine-ripened tomatoes, chopped
  • 6 garlic cloves, minced
  • 1 lemon, sliced into 4 rounds
  • 1 tablespoon ground turmeric
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 5 cups water
  • 1 cup lentils
  • 1 dried bay leaf
  • 1/2 cup quinoa, rinsed
  • 1 tablespoon grated ginger
  • 1 cup cilantro, chopped


  1. Preheat oven to 425 degrees . On a rimmed baking sheet, toss cauliflower and onion with 2 tablespoons olive oil, 1/2 teaspoon salt, and pepper. Roast in a single layer until cauliflower begins to brown, about 20 minutes.
  2. In a medium bowl, toss tomatoes with remaining 1 tablespoon olive oil, remaining 1 1/2 teaspoons salt, garlic, lemon rounds, turmeric, coriander, oregano, and cayenne. Reduce oven temperature to 375 degrees , add tomatoes to baking sheet, and roast until tomatoes are juicy and cauliflower is tender, 35 to 40 minutes more.
  3. Meanwhile, in a large pot over high heat, bring water to a boil. Add the lentils and bay leaf, reduce heat to medium-low, and simmer for 10 minutes. Stir in quinoa and cook, covered, for 10 minutes more.
  4. Add roasted vegetables to the pot, scraping in any browned bits from the pan. Add ginger, stir, and continue to cook uncovered until quinoa is tender, about 10 minutes longer. Add more salt to taste and remove from heat. Stir in cilantro right before serving, or store the soup in the refrigerator for up to a week, adding cilantro to each portion before reheating.


Nutrition Information

Per serving: 281 kcal cal., 9 g fat (1.2 g sat. fat), 43 g carb., 9 g fiber, 13 g pro.. Percent Daily Values are based on a 2,000 calorie diet


Add a comment