Meatless Monday: Mixed Herb & Tomato Quinoa Pasta

By: Isabel Smith, MS, RD, CDN

This dish is one of my favorite meatless Monday meals when I need something healthy and quick. Thanks to the quinoa, which is a complete source of protein, this dish is balanced, tasty and healthful. The quinoa-based pasta brings all 9 essential amino acids to the recipe; quinoa is one of the only grains that is a complete source of essential amino acids.
Another staple of this recipe is the cancer-fighting, lycopene-rich sauteed tomatoes. Cooking tomatoes allows for lycopene, a major cancer-fighting nutrient, to be unlocked and ready for our bodies to use. And since tomatoes are in season, they’re easy to find, fresh and available in a number of different colors and sizes. In addition to being a rich source of lycopene, tomatoes are also a good source of beta carotene and vitamin C.

Lastly, the added fresh or dried herbs – like oregano, basil, and parsley – add a nice warm flavor to the dish. The addition of herbs also helps to minimize the amount of salt used in the dish while preserving the flavor. Other spices that go along well with this dish include sage and rosemary.

Enjoy this easy dish as a main course or as a side, and for extra color and nutrients try mixing in different greens!

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  • 1 serving quinoa pasta
  • coconut oil, for cooking
  • 1 – 2 fresh medium-sized tomatoes, chopped
  • 1 tsp parsley (fresh or dried)
  • 1 tsp basil (fresh or dried)
  • 1/2 tsp oregano (fresh or dried)
  • 1/2 tsp pepper
  • sea salt to taste


1. Add quinoa pasta to boiling water over high heat, and simmer according to directions on pasta box.

2. While pasta is cooking, heat a sauté pan over medium heat and add coconut oil.

3. Chop tomatoes and add to sauté pan, stir for 1 minute over medium heat then turn to low heat and simmer.

4. When pasta is done, about 10-12 minutes, add cooked pasta to sauté pan.

5. Add spices and salt and pepper, stir for 1-2 minutes.

6. Serve and enjoy!

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Servings: 1

  • Nutrition per serving:
  • Calories590
  • Fat17g
  • Saturated Fat12g
  • Cholesterol0mg
  • Sodium610mg
  • Carbohydrates108g
  • Fiber9g
  • Sugars10g
  • Protein 14g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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