Lentil Soup

Lentil Soup

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 3


1 cup sliced Carrots
2 tsp Coconut oil
1/8 tsp Cayenne pepper
1 tsp Cumin
2 clove(s) Garlic (minced)
1 tsp minced Ginger root
1 medium Lemon (cut into wedges for serving)
1/4 cup Lemon juice
1/2 tsp Paprika
3 tbsp Parsley, fresh (chopped, for garnish)
1 1/2 cup Red lentils, raw (rinsed)
1 tsp Turmeric, ground
4 cup Vegetable stock/broth, gluten-free
1 cup Water
1 medium Yellow onion (diced)


1. Heat coconut oil in a stock pot, sauté onion and carrots until tender, approximately 8 minutes.

2. Add garlic, spices, salt and pepper, stir until fragrant. Add vegetable broth, water, and lentils – bring to a boil.

3. Lower heat and simmer until lentils are soft, about 20 minutes. Turn off heat.

4. With a hand blender, puree half of the soup. Stir in lemon juice, taste for salt and pepper.

5. Serve topped with parsley and a lemon wedge.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 477
Calories from fat 42
Calories from saturated fat 55
Total Fat 4.7 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.1 g
Monounsaturated Fat 14.9 g
Cholesterol 0
Sodium 1578 mg
Potassium 1254 mg
Total Carbohydrate 79 g
Dietary Fiber 17.4 g
Sugars 6.0 g
Protein 29.7 g

Dietary servings

Per Portion

Fruit 0.5
Meat Alternative 1.9
Vegetables 3.7

Energy sources




are an excellent source of plant based protein and fiber which may help to promote proper digestion!

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada