Your Recipe

3-Ingredient Lentil Soup (vegan, high protein)

Ingredient Amount Calories
Onions 275g 110kcal
Lentils 225g 792kcal
Rosemary fresh 1.425g 2kcal
Black pepper 0.575g 1kcal
Sea salt 2.845g 0kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large onion, chopped
2 and 1/2 teaspoons minced fresh rosemary leaves (see notes for options)
1/2 teaspoon fine sea salt (or to taste)
Optional: 1/4 teaspoon cracked black pepper
1 and 1/4 cups (225 g) brown lentils
6 cups (1.5 L) water
Instructions
In a large saucepan, heat 1/3 cup water over medium high heat. Add the onions; reduce heat to medium-high and cook, stirring, for 8 to 10 minutes until water is evaporated and onions are a deep golden brown.
Add the rosemary, salt and pepper; cook and stir for 30 to 60 seconds until very fragrant.
Add the lentils and water to pan. Cover and bring to a simmer. Simmer for 20 minutes.
Reduce heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 to 20 minutes longer. Give the soup some vigorous stirring during the final minutes of cooking (to help break up lentils).
Taste and season with more salt or pepper as needed. If you prefer a creamier texture, use an immersion blender to partially purée the soup.
Notes
Storage: Store the completely cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

Herb Options: 1-1/4 teaspoons of dried, crumbled rosemary or Italian herb seasoning, or 1 teaspoon dried thyme leaves, can be used in place of the fresh rosemary

Nutrition Facts
Portion Size 126 g | ml
Amount Per Portion 226
947
kcal
kilojoules
% Daily Value *
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Sodium 286mg 12%
Total Carbohydrate 42g 15%
Dietary Fiber 7.3g 26%
Sugar 4.1g
Protein 15g 29%
Vitamin D 0mcg 0%
Calcium 37mg 3%
Iron 3.8mg 21%
Potassium 486mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 1.684 mcg 0%
Thiamin [B1] 0.523 mg 44%
Riboflavin [B2] 0.138 mg 11%
Niacin [B3] 1.55 mg 10%
Pantothenic acid [B5] 1.293 mg 26%
Vitamin B6 0.388 mg 23%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 282.913 mcg 0%
Vitamin C 7.696 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 0.291 mg 2%
Vitamin K 3.323 mcg 3%
Betaine 0.082 mg 0%
Choline 58.435 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 42.3 g 15%
Sugars 4.1 g 8%
Dietary fiber 7.3 g 26%
Carbohydrate 42.3 g 0%
Net carbs 38.2g
Aminoacids
Nutrient Amount DV
Alanine 0.595 g 0%
Arginine 1.143 g 0%
Aspartic acid 1.599 g 0%
Cysteine 0.184 g 0%
Glutamic acid 2.329 g 0%
Glycine 0.582 g 0%
Histidine 0.4 g 0%
Isoleucine 0.61 g 0%
Leucine 1.024 g 0%
Lysine 0.433 g 0%
Methionine 0.12 g 0%
Phenylalanine 0.702 g 0%
Proline 0.59 g 0%
Serine 0.654 g 0%
Threonine 0.511 g 0%
Tryptophan 0.134 g 0%
Tyrosine 0.381 g 0%
Valine 0.704 g 0%
Minerals
Nutrient Amount DV
Calcium 37.34 mg 3%
Copper 0.45 mg 50%
Fluoride 0.81 mcg 0%
Iron 3.85 mg 21%
Magnesium 34.42 mg 8%
Manganese 0.89 mg 39%
Phosphorus 178.47 mg 14%
Potassium 486.11 mg 10%
Selenium 0.41 mcg 1%
Sodium 285.77 mg 12%
Zinc 1.96 mg 18%
Other
Nutrient Amount DV
Water 66.169 g 0%
Ash 1.78 g 0%