Lentil Soup with Whole Grain Bread

For Men (800 kcal)

Ingredients:

• ¾ cup lentils, cooked (170 kcal)
• ¾ cup diced carrots (40 kcal)
• ¾ cup diced celery (20 kcal)
• ¾ cup diced tomatoes (20 kcal)
• 1½ tbsp olive oil (180 kcal)
• 1½ tsp garlic, minced (8 kcal)
• 1½ tsp cumin (7 kcal)
• 1½ tsp paprika (7 kcal)
• 1 slice whole grain bread (120 kcal)
• Salt & pepper to taste

For Women (600 kcal)

Ingredients:

• ½ cup lentils, cooked (115 kcal)
• ½ cup diced carrots (25 kcal)
• ½ cup diced celery (10 kcal)
• ½ cup diced tomatoes (15 kcal)
• 1 tbsp olive oil (120 kcal)
• 1 tsp garlic, minced (5 kcal)
• 1 tsp cumin (5 kcal)
• 1 tsp paprika (5 kcal)
• ½ slice whole grain bread (60 kcal)
• Salt & pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Sauté garlic, carrots, celery, and tomatoes for 3 minutes.
3. Add lentils, cumin, paprika, salt, and pepper.
4. Simmer for 20 minutes, adding water if needed.
5. Serve hot with whole grain bread.