Vegan Red Lentil Soup

Vegan Red Lentil Soup

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Vegan Red Lentil Soup

Hello friends, welcome to Smooth Recipe. Today we are going to make one of my all time favorite Vegan Red Lentil Soup. It is a red lentil creamy and delicious soup which no one can ignore. So, without wasting any time, let’s start making it

Preparation time: 15 mins

Cooking time: 40 mins

Total time: 55 mins

Servings: 4

Yield: 4 servings

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Ingredients for Vegan Red Lentil Soup

  • 1 tablespoon of peanut oil
  • 1 shopped small onion
  • One tablespoon of minced fresh ginger root
  • 1 clove of chopped garlic
  • 1 pinch of fenugreek seeds
  • One cup of dry red lentils
  • 1 cup of peeled, seeded, and cubed butternut squash
  • ⅓ cup of finely chopped fresh cilantro
  • 2 cups peeled, seeded, and cubed water
  • ½ (14 ounce) can of coconut milk
  • 2 tablespoons of tomato paste
  • 1 teaspoon of curry powder
  • One pinch of cayenne pepper
  • 1 pinch of ground nutmeg
  • Add salt and pepper as per your taste

How to Make Vegan Red Lentil Soup

  1. First of all heat the oil in a large pot over the medium heat, and then cook the onion, garlic, ginger, and fenugreek until onion is tender.
  2. And then mix the lentils, squash, and cilantro into the pot. Stir it in the coconut milk, water, and tomato paste. Season the soup with cayenne pepper, nutmeg, curry powder, salt, and pepper.
  3. Now bring to a boil, reduce the heat to low, and simmer 28-30 minutes, or until the lentils and squash are tender.

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Nutritional Information for Vegan Red Lentil Soup

  • Servings Per Recipe: 4
  • Calories: 301.7
  • % Daily Value *
  • Protein: 12g 24 %
  • Carbohydrates: 34.4g 11 %
  • Saturated fat: 9g 45 %
  • Cholesterol: 0mg
  • Vitamin a iu: 4138.1IU 83 %
  • Niacin equivalents: 4.6mg 34 %
  • Vitamin b6: 0.4mg 22 %
  • Exchange other carbs: 2.4
  • Dietary fiber: 11.6g 47 %
  • Sugars: 4.8g
  • Fat: 14.4g 23 %
  • Vitamin c: 13.6mg 23 %
  • Folate: 240.6mcg 60 %
  • Calcium: 66.2mg 7 %
  • Potassium: 826.6mg 23 %
  • Sodium: 80.6mg 3 %
  • Thiamin: 0.4mg 28 %
  • Calories from fat: 130.5
  • Iron: 6.4mg 36 %
  • Magnesium: 88.4mg 32 %
  • Percent of calories from carbs: 40
  • Percent of calories from fat: 42
  • Percentage of calories from protein: 15
  • Percent of calories from sat fat: 30

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