Plain Lentil Soup Vegan and Low Fat Too
Warm, hearty, and delightfully nutritious, this Plain Lentil Soup is a vegan, low-fat recipe perfect for a healthy and satisfying meal. Packed with tender green or brown lentils, fresh vegetables like onion, carrots, and celery, and subtly spiced with cumin and optional smoked paprika, this one-pot wonder is both comforting and flavorful. With just 10 minutes of prep time and a simmering pot of goodness in under an hour, it’s a no-fuss dish ideal for busy weeknights. Plus, the use of water or vegetable broth keeps it light while enhancing its rich and earthy taste. High in plant-based protein and fiber, this lentil soup is as wholesome as it is versatile, making it a staple for vegans, vegetarians, and anyone seeking a nourishing, low-calorie meal. Garnish with fresh parsley for a vibrant finish, and enjoy it as a satisfying standalone dish or alongside crusty bread for added comfort. Keywords: vegan lentil soup, low-fat recipes, plant-based dinners, healthy soups, easy vegan meals.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Dry green or brown lentils
- 6 cups Water or vegetable broth
- 1 medium Onion, diced
- 2 medium Carrots, diced
- 2 Celery stalks, diced
- 3 cloves Garlic, minced
- 1 Bay leaf
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika (optional)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Rinse the lentils thoroughly under cold water and set aside.
In a large pot, add the diced onion, carrots, and celery. Sauté over medium heat in a splash of water or vegetable broth for about 5 minutes until softened.
Add the minced garlic and sauté for another 1-2 minutes until fragrant.
Stir in the ground cumin and smoked paprika (if using) and cook for 30 seconds to toast the spices.
Add the rinsed lentils, water or vegetable broth, bay leaf, salt, and black pepper to the pot. Stir well.
Bring the soup to a boil over high heat, then reduce the heat to low and cover. Simmer for 30-35 minutes, stirring occasionally, until the lentils are tender.
Remove the bay leaf and taste the soup. Adjust seasoning with more salt and pepper if needed.
Serve the soup hot, garnished with fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 8% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8284 mg | 360% | |
| Total Carbohydrate | 96.3 g | 35% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 24.9 g | ||
| Protein | 27.0 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 2730 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
