Easy vegan lentil soup recipe that is done in under 25 minutes and contains only 350 calories per serving. A budget friendly, healthy dinner meal idea for weight loss or high protein needs.
Are you searching for a healthy weight loss dinner that is also high in protein and budget friendly?
Lentils are such a healthy food. They contain more iron per gram than steak. Lentils are also a great plant based protein source and high in magnesium, zinc, B-vitamins, and folates. One serving alone covers 1/3 of your daily iron need (if your RDA is 18 g). These legumes are low in fat but, with their protein and fiber content, they fill and fuel you up and help curb cravings.
This soup recipe is very simple. If you feel like the recipe is too boring, please feel free to add more spices. I also like to cut up some vegan hot dogs and add them to the soup for the kids. That way they are more likely to eat the soup but still enjoy the health benefits of the recipe.
With 350 calories this meal makes a light lunch or easy weight loss dinner. If you need more calories and nutrients, double up on the ingredients and serving size. If you are following the 21 day fix diet, count 2 yellow, 1 red, 2 green containers.
Need more protein in your diet? Double up the serving size and you get 30 g of plant based protein (with 700 calories)! This meal is also super budget friendly. Lentils, potatoes, and carrots are whole foods that are easy to find and very low cost.
- 1 cup dry lentils
- 1 clove garlic
- 2 cups diced carrots
- 4 medium potatoes, cubed
- 1 T ground fresh ginger
- 1/2 cup diced onion (or 1 t onion powder)
- 4 stalks celery diced (optional)
- 1 cup riced cauliflower
- 6 cups water
- salt and pepper to taste
- large pot
- Dice everything up as instructed.
- Add all ingredients with the water to a large pot and cook on medium heat until the potatoes and lentils are soft (about 20 minutes)
- Add more spices as desired and enjoy!
- Each serving should be around 2-3 cups. You can also make this in the instant pot and set to stew - high - 6 minutes.
Double up the serving size and you get 30 g of plant based protein (with 700 calories)!
If you are following the 21 day fix diet, count 2 yellow, 1 red, 2 green containers.
Amount Per Serving: Calories: 350Total Fat: 1.4gTrans Fat: 0gCholesterol: 0mgCarbohydrates: 73gFiber: 15gProtein: 15g