Lentil Rice Soup
This protein and veggie packed soup is hearty and flavorful and sure to warm your belly and your soul. It's made with simple ingredients, most of which you probably already have in your pantry and fridge. A family favorite!
Servings: 6 servings
- 2 tablespoons olive oil or ¼ cup water or broth
- 1 yellow onion peeled and diced
- 2 garlic cloves minced
- 1 teaspoon dried thyme
- ½ teaspoon black pepper or to taste
- 3 stalks celery diced
- 3 carrots peeled and diced
- 1 cup dried green lentils picked over and rinsed well
- 1 cup brown rice
- 1 can (15 ounces) diced tomatoes
- 1 tablespoon coconut aminos or gluten free tamari
- 8 cups vegetable broth or water
- 1 teaspoon salt or to taste
- Juice of 1 lemon (to taste)
- ¼ cup fresh chopped parsley
Heat the oil in a soup pot over medium heat on the stove. Sauté the diced onion for 5 to 6 minutes until soft and translucent.
Add the garlic, dried thyme and black pepper and sauté 1 minutes. Add the celery and carrots and cook another 5 minutes so they start to soften.
Add the lentils, rice, tomatoes, coconut aminos and broth. Stir well. Bring to a boil, stir again, cover, reduce heat and simmer 30 to 40 minutes until the lentils and rice are tender, but not mushy.
Add the salt, fresh lemon juice, and chopped parsley. Taste and adjust seasoning as necessary.
*Pick over the lentils and remove any small pebbles or rocks.
*Rinse the lentils well in a fine mesh strainer under cold water to remove any dust and debris.
*Rinse the rice in a fine mesh strainer under cold water to remove any dust and debris and also remove some of the starchiness so it doesn't clump or get mushy when cooking.
*Choose a variety of rice that cooks in about 20 to 30 minutes. Read the cooking instructions on the package of rice if you don't know. I like jasmine rice, basmati rice, or quick-cooking (NOT Minute or Instant rice) brown rice.
*Use vegetable broth or water instead of oil to sauté for an oil-free version.
*Use water or half broth and half water instead of all broth if you prefer. Adjust seasonings as necessary if you do this.
*Wait to add the salt and lemon juice until after the lentils have gotten tender. Salt and acidic ingredients can hinder the proper cooking of lentils.
*Add some chopped hearty greens, like kale, for an extra nutrient boost.
*This recipe makes a large pot of soup, about 10 cups once cooked. You can halve the recipe if you like, but leftovers keep really well and you can even freeze it.
*The soup will thicken as it sits. You may need to add additional vegetable broth or water upon reheating.
Serving: 1.5cups | Calories: 336kcal | Carbohydrates: 56g | Protein: 13g | Fat: 6g | Sodium: 713mg | Potassium: 996mg | Fiber: 16g | Sugar: 11g