Spicy Vegan Lentil Soup with Onions
Preparation Time: 10 mins
Cooking Time: 45 mins
Rating:
FatSecret Members Average Rating
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by member: k8yk
Spicy Vegan Lentil Soup with Onions
Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.
Ingredients
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.
199 members have added this recipe to their cookbook.
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Reviews
I haven't decided about this soup. I followed it perfectly and it was HOT! I tried it right off the stove though so the hot was from the peppers and from the temp. I am confused about the serving size too, I am assuming 1 cup.
29 Mar 11 by member: camster
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Very easy to make, even for a soup rookie. Very tasty and the spice is not overpoweringly.
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This is one of my favorite easy meals. For a heartier soup, you could think of adding potatoes and carrots or other vegetables!
28 Nov 10 by member: k8yk
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Nutritional Summary:
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There are 215 calories in 1 serving of Spicy Vegan Lentil Soup with Onions.
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Calorie Breakdown: 11% fat, 64% carbs, 25% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
899 kj
215 kcal
Protein
13.61g
Carbohydrates
35.3g
Sugar
3.64g
Fat
2.72g
Saturated Fat
0.432g
Polyunsaturated Fat
0.956g
Monounsaturated Fat
1.052g
Cholesterol
0mg
Fibre
16g
Sodium
887mg
Potassium
666mg
Calorie Breakdown:
Carbohydrate (64%)
Fat (11%)
Protein (25%)
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*Based on an RDI of 2000 calories
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