Spiced Carrot & Lentil Soup Recipe for weight loss

Ingredients (Serves 4)

• 1 tbsp olive oil or low-cal cooking spray

• 1 medium onion, finely chopped

• 2 garlic cloves, minced

• 1-inch piece of fresh ginger, grated

• 1 tsp ground cumin

• ½ tsp ground coriander

• ¼ tsp chili flakes (optional)

• 500g carrots, peeled & chopped

• 100g red lentils, rinsed

• 1L vegetable stock (low sodium preferred)

• Juice of ½ lemon

• Salt & pepper to taste

• Fresh coriander (optional, for garnish)

• 2 tbsp Greek yogurt or plant-based alternative (optional topping)

👨‍🍳 Instructions

1. Sauté Aromatics
   In a large pot, heat the olive oil over medium heat. Add the onion and sauté for 5 minutes until soft and translucent.

2. Add Spices
   Stir in the garlic, ginger, cumin, coriander, and chili flakes. Cook for another 1–2 minutes until fragrant.

3. Add Carrots & Lentils
   Add chopped carrots and rinsed lentils. Stir well to coat in the spice mix.

4. Simmer the Soup
   Pour in the vegetable stock and bring to a boil. Reduce heat, cover, and simmer for about 25 minutes, or until carrots and lentils are tender.

5. Blend
   Use a stick blender to puree the soup until smooth, or transfer in batches to a blender. Add more water or stock if too thick.

6. Finish with Lemon
   Stir in the lemon juice, season with salt and pepper, and heat through for 2 more minutes.

7. Serve
   Ladle into bowls, top with a spoonful of Greek yogurt and fresh coriander if desired.

⚡ Nutrition per Serving (approximate)

• Calories: 180

• Protein: 9g

• Fiber: 10g

• Fat: 3g

• Carbs: 28g

🧠 Why This Soup Works for Weight Loss

• High fiber = longer satiety

• Lentils = plant-based protein + metabolism booster

• Carrots = low in calories, high in antioxidants

• Spices = natural thermogenic (help burn fat)