Fiber-Loaded Lentil and Vegetable Soup

Lentil Rich Vegetable Soup for Weight Lossa

180 kcal I 30 mins I Serves 1

Today, we're share a nourishing lentil and vegetable soup recipe, perfect for those aiming to lose weight without compromising on flavor. Using ingredients readily available in your house, this soup combines protein-packed masoor dal with a variety of vibrant veggies.

It's easy to make, incredibly healthy, and ideal for a wholesome meal. Whether you're a seasoned cook or a noob, this step-by-step easy guide will help make this delicious, hearty soup to support your wellness journey.

Nutritional Information (per piece)

Protein: 12 grams I Fiber: 9 grams I Fat: 5 grams

About the Recipe:

This lentil and vegetable soup is perfect for weight loss due to high presence of protein and dietary fiber, which help keep you full and satisfied. The masoor dal provides essential plant-based protein, while the variety of vegetables offers important vitamins and minerals with minimal calories.

Olive/mustard oil adds healthy fats, supporting heart health. The soup's high water content adds volume, aiding hydration and fullness. Enjoy a nutrient-dense, low-calorie meal that supports weight management and overall wellness without compromising on flavor.

Ingredients

1/2 cup masoor dal (red lentils)
1 onion, finely chopped
2 tomatoes, chopped
2 carrots, diced
1 cup spinach, chopped
1/2 cup green peas
1 bell pepper, diced
2-3 garlic cloves, minced
1-inch piece ginger, minced
1 green chili, chopped (optional)
1 tsp turmeric powder
1 tsp cumin seeds
1 tsp coriander powder
1/2 tsp garam masala
Salt to taste
1 tbsp olive/mustard oil
4 cups water or vegetable broth
Fresh coriander leaves for garnish

Method of Preparation

Here is a stepwise method of preparing the llentil and vegetable soup:

Start by rinsing 1/2 cup of masoor dal (red lentils) thoroughly under running water. Once clean, soak the lentils in water for about 15 minutes. While they soak, chop up 1 onion, 2 tomatoes, 2 carrots, 1 cup of spinach, 1/2 cup of green peas, and 1 bell pepper. Mince 2-3 garlic cloves and a 1-inch piece of ginger. If you like a bit of heat, chop up 1 green chili as well.

In a large patila, heat 1 some of olive/mustard oil over medium heat. Once the oil is ready, add 1 teaspoon of cumin seeds and let them sizzle for a few seconds until they release their aroma.

Add the onions to the patila and sauté them until they turn golden brown. This should take about 5 minutes. Next, toss in the minced garlic, ginger, and green chili (if you're using it). Stir and sauté for another minute until everything is fragrant.

Time to add the diced carrots, bell pepper, and tomatoes. Cook these veggies for about 3-4 minutes, stirring occasionally, until they start to soften. Sprinkle in 1 teaspoon each of turmeric powder, coriander powder, and a pinch of salt. Mix everything well to coat the veggies with the spices.

Drain the soaked masoor dal and add it to the pot with the veggies. Pour in 4 cups of water/vegetable broth. Give it a good stir. Then boil the mixture. Once it starts to boi, lower the heat to a mild simmer and let it cook for about 20-25 minutes. You'll know it's ready when the lentils and vegetables are tender.

Now, stir in the chopped spinach and green peas. Let the soup simmer for another 5 minutes to let the spinach wilt and the peas cook through.

To finish off, sprinkle 1/2 teaspoon of garam masala into the soup and stir well. This will add a lovely warmth and depth of flavor.

Serve the soup in bowls and top with minced coriander leaves. For an extra zing, squeeze a little lemon juice on top just before serving.

And there you have it—a delicious, healthy lentil and vegetable soup that's perfect for weight loss. Enjoy your meal!