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8 servings
Prep Time:
10 mins
Cook Time:
45 mins
Meal Type:
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Spicy Vegan Lentil Soup with Onions

Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.



  1. In a stock pot, heat oil over medium heat.
  2. Sauté chopped onion and habanero peppers until onion is soft (about 5 minutes).
  3. Add minced garlic and sauté until fragrant (about 1 minute).
  4. Add 8 cups of water, spices, and tomato paste. Bring to a boil. Spice measurements are approximate, so adjust to taste.
  5. Add lentils, reduce heat and simmer 45 minutes or until lentils are soft.
  6. Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.
  7. Note: pictured with fresh cilantro, kefir and marble rye toast - not included in calorie total.
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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
Very easy to make, even for a soup rookie. Very tasty and the spice is not overpoweringly.
24 Feb 11 by member: CMR
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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Nutrition summary:

There are 215 calories in 1 serving of Spicy Vegan Lentil Soup with Onions.
Calorie break-down: 11% fat, 64% carbs, 25% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 24
Calories 215
% Daily Values*
Total Fat 2.72g 4%
  Saturated Fat 0.432g 2%
  Polyunsaturated Fat 0.956g  
  Monounsaturated Fat 1.052g  
Cholesterol 0mg 0%
Sodium 887mg 37%
Potassium 666mg  
Total Carbohydrate 35.3g 12%
  Dietary Fiber 16g 64%
  Sugars 3.64g  
Protein 13.61g  
Vitamin A 76% Vitamin C 405%
Calcium 43% Iron 219%
of RDI*
(215 calories)
11% of RDI
Calorie Breakdown:
Carbohydrate (64%)
Fat (11%)
Protein (25%)
* Based on a RDI of 2000 calories