Vegan Red Lentil Soup


I made up this fusion recipe one night when my friend came over. It is a creamy, delicious soup.

Prep Time:
15 mins
Cook Time:
40 mins
Total Time:
55 mins
4 servings


  • 1 tablespoon peanut oil

  • 1 small onion, chopped

  • 1 tablespoon minced fresh ginger root

  • 1 clove garlic, chopped

  • 1 pinch fenugreek seeds

  • 1 cup dry red lentils

  • 1 cup butternut squash - peeled, seeded, and cubed

  • cup finely chopped fresh cilantro

  • 2 cups water

  • ½ (14 ounce) can coconut milk

  • 2 tablespoons tomato paste

  • 1 teaspoon curry powder

  • 1 pinch cayenne pepper

  • 1 pinch ground nutmeg

  • salt and pepper to taste


  1. Heat the oil in a large pot over medium heat, and cook the onion, ginger, garlic, and fenugreek until onion is tender.

  2. Mix the lentils, squash, and cilantro into the pot. Stir in the water, coconut milk, and tomato paste. Season with curry powder, cayenne pepper, nutmeg, salt, and pepper. Bring to a boil, reduce heat to low, and simmer 30 minutes, or until lentils and squash are tender.

Nutrition Facts (per serving)

303 Calories
15g Fat
34g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 303
% Daily Value *
Total Fat 15g 19%
Saturated Fat 10g 50%
Sodium 81mg 4%
Total Carbohydrate 34g 12%
Dietary Fiber 12g 42%
Total Sugars 5g
Protein 13g
Vitamin C 14mg 69%
Calcium 66mg 5%
Iron 7mg 36%
Potassium 827mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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