Lentil Soup in a Snap

10 9 125
Ingredients Minutes Calories
Prep Cook Servings
2 min 7 min 4
Lentil Soup in a Snap
Health Highlights


1 tbsp Coconut oil (or plant-based oil of choice)
1 medium White onion (chopped)
2 clove(s) Garlic (minced)
1 cup sliced Carrots
1 cup Lentils, red, cooked (rinsed)
4 cup Vegetable stock/broth, low sodium
1 dash Oregano, fresh
1 pinch Salt and pepper (to taste)
1 bunch Basil, fresh
1/2 whole lemon(s) Lemon juice


  1. Sauté the onions, garlic, and carrot in coconut oil until onions become translucent (about 5 minutes).
  2. Add the lentils, vegetable stock, oregano, salt, and pepper, stir to combine, and bring to a boil.
  3. Reduce heat to simmer, covered, for about 7 minutes, stirring occasionally.
  4. Turn off the heat and mix in the fresh basil and lemon juice just before serving.
  5. Light some candles, take a deep breath, and warm your soul!


Quick Tip:

  • For more protein, add chickpeas, beans, more lentils, shredded chicken, or turkey.
  • Serve with a piece of naan bread or a roll, if desired.

Nutritional Highlights:

Lentils are a great source of fiber and are full of polyphenols, which fight against harmful agents in the body.

Nutrition Facts

Per Portion

Calories 125
Calories from fat 37
Calories from saturated fat 26.6
Total Fat 4.1 g
Saturated Fat 3.0 g
Trans Fat 0 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 11.0 g
Cholesterol 0
Sodium 88 mg
Potassium 287 mg
Total Carbohydrate 18.4 g
Dietary Fiber 3.8 g
Sugars 4.2 g
Protein 5.7 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 1.2

Energy sources