Lemony Lentil Soup

It’s been raining a bit here on the Big Island, cooling off the balmy summer nights-perfect for a warming lentil soup. The lemon and Tabasco in this recipe add a bite to this otherwise traditional lentil soup creation. Lentils are so good for you, as are all the parts that make up this creamy and soothing  pot of goodness.


  1. 2 tbsp. olive oil, coconut oil or safflower oil
  2. 1 onion, chopped
  3. 2 celery sticks, chopped
  4. 2 carrots, chopped
  5. 4 garlic cloves, chopped
  6. 1 cup red lentils
  7. 4 cups vegetable stock
  8. 1 bay leaf (optional)
  9. 1 lemon, halved
  10. Tabasco sauce, to taste


Heat the oil in a large stock pot, add the onions and cook for 5-10 minutes. Add the celery, carrots and half the garlic. Cook for 5 minutes. Pour in the lentils and vegetable stock and bring to a boil. Let the soup simmer for 20-25 minutes. Add the remaining garlic, bay leaf and half a lemon. Cook for another 10 minutes. Remove the bay leaf and squeeze in the lemon juice from both halves. Pour the soup into a blender and blend until smooth. Transfer the soup back to the stockpot and add the Tabasco. Serve immediately or keep it in the refrigerator or freezer, depending upon your mood for lemony lentil soup!

Serves: 2-4


Quinoa Tabouleh

Quinoa is one of those grains you should incorporate into your diet if you haven’t already. With its delicate, nutty flavor it is high in protein, lysine and other amino acids. A good source of calcium, iron, phosphorus, a variety of B vitamins and vitamin E, this ancient staple of the Incas is a superfood! For the quinoa tabouleh you will need:

quinoa tabouleh

  1. 1 cup dried quinoa
  2. 2 cups water
  3. 1/2 cup onion, chopped
  4. 2 cloves garlic, minced
  5. 2-3 Roma tomatoes
  6. 1 small cucumber, chopped
  7. 1/2 cup Kalamata olives, chopped
  8. 3/4 cup fresh mint leaves, chopped
  9. 1/4 cup freshly squeezed lemon juice
  10. extra-virgin olive oil, to taste
  11. sea salt & pepper, to taste


Bring the quinoa and 2 cups water to boil. Turn the heat to low and let simmer for 15-20 minutes. Prepare all other ingredients, and when the quinoa is finished, combine quinoa, onions, garlic, tomatoes, cucumbers, olives, mint leaves and salt & pepper in a large serving bowl. When you are ready to eat, drizzle salad with olive oil and lemon juice.

Serves: 4-6

Bon Appetit!

quinoa tabouleh