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Spicy Vegan Lentil Soup With Onions

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This is a simple soup, very inexpensive and healthy. It is a great source of fibre and vegan protein.

Preparation: 55 minutes

Serves: 8

Energy: 215 calories per serving


– 1tbsp salt

– ¼ cup tomato paste

– 1 tbsp cumin

– 1 tbsp curry powder

– 1 tbsp cayenne pepper

– 1 tbsp peanut oil

– 3 cloves garlic

– 1 large white onion

– 3 red hot chilli peppers

– 2 cups lentils

– 8 cups of water


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 for 45 minutes or until lentils are soft.

6)      Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.


Author: veefitness

A qualified REPS Level 3 Personal Trainer who is passionate about helping others to achieve their goals of maintaining a healthy lifestyle. Also a qualified Level 1 football and cricket coach.

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