Vegan Red Lentil Soup Recipe

Looking for an easy Vegan Red Lentil Soup recipe? Learn how to make Vegan Red Lentil Soup using healthy ingredients.


Submitted by zj1221

Makes 4 servings



red lentils, butternut squash, light coconut milk, seasonings - original recipe called for 1 pinch fenugreek seeds

Recipe Ingredients for Vegan Red Lentil Soup

1 tablespoon peanut oil
1 small onion, chopped
1 t ginger
1 clove garlic, chopped
1 cup dry red lentils
1 cup butternut squash, raw
1/3 cup finely chopped fresh cilantro
2 cups water
7 oz lite coconut milk
2 tablespoons tomato paste
1 teaspoon curry powder
1 pinch cayenne pepper
1 pinch ground nutmeg
1 salt and pepper to taste

Recipe Directions for Vegan Red Lentil Soup

  1. Heat the oil in a large pot over medium heat, and cook the onion, ginger, garlic, and fenugreek until onion is tender.

  2. Mix the lentils, squash, and cilantro into the pot. Stir in the water, coconut milk, and tomato paste.

  3. Season with curry powder, cayenne pepper, nutmeg, salt, and pepper.

  4. Bring to a boil, reduce heat to low, and simmer 30 minutes, or until lentils and squash are tender.

Categories

Soup

Nutrition Facts
Serving Size 283.2g
Amount Per Serving
Calories
272
Calories from Fat
68
% Daily Value*
Total Fat
7.5g
12%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
28mg
1%
Potassium
715mg
20%
Total Carbohydrates
37.9g
13%
Dietary Fiber
16.3g
65%
Sugars
4.4g
Protein
13.5g
Vitamin A 80% Vitamin C 22%
Calcium 8% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very low in sodium
  • Very high in dietary fiber
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
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