WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
Spiced Lentil & Vegetable Soup is a low-calorie, nutrient-packed meal designed to support a healthy diet. Made with protein-rich lentils, fiber-filled vegetables, and a blend of warming spices, it promotes fullness, aids digestion, and boosts metabolism. Light yet satisfying, this soup is perfect for weight management and balanced nutrition without compromising on flavor.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes
Cardiovascular risk patients
High-fiber diet plans
Plant-based / vegetarian diets
PCOS-friendly meal plans
Standard Portion (1 Serving – ~1½–2 cups / 400 ml)
½ cup cooked lentils (100g)
1 cup mixed non-starchy vegetables (150g)
1 tsp olive oil
1 garlic clove
¼ small onion (30g)
1½–2 cups low-sodium vegetable broth
Spices: turmeric, cumin, paprika
Fresh coriander or parsley
Ingredients (1 Serving)
½ cup cooked red or brown lentils
¼ cup diced carrots
¼ cup chopped zucchini
¼ cup chopped tomatoes
¼ cup spinach or kale
1 tsp olive oil
1 garlic clove (minced)
¼ onion (chopped)
1½–2 cups low-sodium vegetable broth
¼ tsp turmeric
¼ tsp cumin
¼ tsp paprika
Black pepper to taste
Preparation
Preparation
Heat olive oil in a pot.
Sauté onion and garlic until soft.
Add carrots and zucchini; cook 2–3 minutes.
Stir in lentils, tomatoes, broth, and spices.
Simmer 10–12 minutes.
Add spinach/kale in the last 2 minutes.
Adjust seasoning with pepper and fresh herbs.
Serve warm.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount |
Calories | 240–270 kcal |
Protein | 14–16 g |
Carbohydrates | 35–40 g |
Fiber | 10–12 g |
Fats | 6–8 g |
Saturated Fat | <1 g |
Sodium | 300–450 mg* |
For Weight Loss (~210 kcal)
Reduce lentils to ⅓ cup cooked
Use ½ tsp olive oil
Increase low-calorie vegetables (zucchini, spinach, cabbage)
For Prediabetes / Type 2 Diabetes
Use whole lentils (brown/green) for lower glycemic impact
Avoid adding potatoes
Pair with side salad instead of bread
For High Cholesterol
Keep oil minimal
Increase soluble fiber vegetables
Add garlic and turmeric for heart support
For Hypertension
Use low-sodium broth
Avoid added salt
Enhance flavor with cumin, coriander, paprika, lemon
For High-Protein Diet Plan
Increase lentils to ¾ cup cooked
Add 2 tbsp hemp seeds or 50g tofu cubes
Protein increases to 18–22g per serving