Spicy Vegan Lentil Soup with Onions
Average Rating
4.0 Average FatSecret member ranking
Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.
Servings Prep Time Cook Time
8 10 mins 45 mins
Ingredients
Directions
1. In a stock pot, heat oil over medium heat.
2. Sauté chopped onion and habanero peppers until onion is soft (about 5 minutes).
3. Add minced garlic and sauté until fragrant (about 1 minute).
4. Add 8 cups of water, spices, and tomato paste. Bring to a boil. Spice measurements are approximate, so adjust to taste.
5. Add lentils, reduce heat and simmer 45 minutes or until lentils are soft.
6. Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.
7. Note: pictured with fresh cilantro, kefir and marble rye toast - not included in calorie total.
Nutrition summary
There are 215 calories in 1 serving of Spicy Vegan Lentil Soup with Onions.
Calorie split: 11% fat, 64% carbs, 25% protein.
Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
215
 
% Daily Values*
Total Fat
2.72g
3%
Saturated Fat
0.432g
2%
Trans Fat
-
Polyunsaturated Fat
0.956g
Monounsaturated Fat
1.052g
Cholesterol
0mg
0%
Sodium
887mg
39%
Total Carbohydrate
35.3g
13%
Dietary Fiber
16g
57%
Sugars
3.64g
Protein
13.61g
Vitamin D
-
Calcium
51mg
4%
Iron
4.88mg
27%
Potassium
666mg
14%
Vitamin A
30mcg
3%
Vitamin C
30.4mg
34%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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