Ingredients:

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Low-calorie cooking spray

1 onion, chopped

2 garlic cloves, minced

2 medium carrots, diced

2 celery sticks, chopped

1 courgette (zucchini), diced

1 red pepper, chopped

150g red lentils, rinsed

1 litre vegetable stock (made with a low-sodium stock cube)

1 tin (400g) chopped tomatoes

1 tsp smoked paprika

1 tsp dried thyme

Salt and pepper, to taste

Fresh parsley, chopped (optional, for garnish)

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Method:

1. Spray a large pot with low-calorie cooking spray and heat over medium heat.

2. Add the chopped onion and garlic, cooking for about 5 minutes until soft.

3. Stir in the carrots, celery, courgette, and red pepper. Cook for another 5 minutes, stirring occasionally.

4. Add the rinsed red lentils, vegetable stock, chopped tomatoes, smoked paprika, and thyme.

5. Bring to a boil, then reduce the heat and let it simmer for about 25-30 minutes, or until the lentils and vegetables are tender.

6. Season with salt and pepper to taste.

7. Optional: Use a hand blender to blitz the soup to your desired consistency—either smooth or leave it chunky.

8. Garnish with freshly chopped parsley and serve.

Prep Time: 10 minutes

Cooking Time: 35-40 minutes

Servings: 4

Nutritional information:

Calories: 199 kcal

Fat: 0.95 g

Protein: 11.85 g

Carbohydrates: 35.75 g

Fiber: 6.93 g

This soup is low in fat, high in fiber, and provides a good amount of protein, making it a filling and nutritious option for a weight-loss plan