Spicy Vegan Lentil Soup with Onions Recipe With Nutrition Data and Calorie Count

Spicy Vegan Lentil Soup with Onions

Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.

Yields:

8 servings

Prep Time:

10 mins

Cook Time:

45 mins

Meal Type:

Soup

Rating:

Ingredients

  • 2 cups lentils
  • 1 large white onion
  • 1 tbsp peanut oil
  • 3 cloves garlic
  • 3 red hot chili peppers
  • 1 tbsp cumin
  • 1 tbsp curry powder
  • 1 tbsp cayenne pepper
  • 1 tbsp salt
  • 1/4 cup tomato paste

Directions

  • In a stock pot, heat oil over medium heat.
  • Sauté chopped onion and habanero peppers until onion is soft (about 5 minutes).
  • Add minced garlic and sauté until fragrant (about 1 minute).
  • Add 8 cups of water, spices, and tomato paste. Bring to a boil. Spice measurements are approximate, so adjust to taste.
  • Add lentils, reduce heat and simmer 45 minutes or until lentils are soft.
  • Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.
  • Note: pictured with fresh cilantro, kefir and marble rye toast - not included in calorie total.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 215
% Daily Value*
  • Total Fat
    Amount Per Serving 2.72g
    % Daily Value 3%
    • Saturated Fat
      Amount Per Serving 0.432g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.956g
    • Monounsaturated Fat
      Amount Per Serving 1.052g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 887mg
    % Daily Value 39%
  • Total Carbohydrate
    Amount Per Serving 35.3g
    % Daily Value 13%
    • Dietary Fiber
      Amount Per Serving 16g
      % Daily Value 57%
    • Total Sugars
      Amount Per Serving 3.64g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 13.61g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 3mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 34mg
    % Daily Value 38%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 4mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 27mg
    % Daily Value 150%
  • Potassium
    Amount Per Serving 666mg
    % Daily Value 14%
* 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 nutritional advice.

Nutrition summary:

  • Calories 215 KCal
  • Fat 2.72 g
  • Carbs 35.3 g
  • Protein 13.61 g

There are 215 calories in 1 serving of Spicy Vegan Lentil Soup with Onions.

How long would it take to burn off 215 KCal?

Basketball

22 minutes

Cycling (10 MPH)

29 minutes

Jogging

17 minutes

Running

14 minutes

Swimming (crawl, moderate pace)

21 minutes

Walking

25 minutes

Weight Training

25 minutes

Values estimated based on person weighing 160 lbs.

Recommended Articles

Discoverybody.com

Stand a chance to get $750 Cash App Gift Card for FREE!