Lentil Soup

15 40 453
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 3
Lentil Soup
Health Highlights


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


  1. Heat coconut oil in a stockpot, 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.


  • Lentils are an excellent source of plant-based protein and fibre which may help to promote proper digestion!

Nutrition Facts

Per Portion

Calories 453
Calories from fat 52
Calories from saturated fat 56
Total Fat 5.8 g
Saturated Fat 6.2 g
Trans Fat 0 g
Polyunsaturated Fat 7.7 g
Monounsaturated Fat 15.2 g
Cholesterol 0
Sodium 1589 mg
Potassium 966 mg
Total Carbohydrate 81 g
Dietary Fiber 17.2 g
Sugars 7.0 g
Protein 27.8 g

Dietary servings

Per Portion

Fruit 0.5
Meat Alternative 1.9
Vegetables 3.7

Energy sources