Lentil and Brown Rice Soup

Play Video

For a satisfying meal, have this hearty soup with whole-grain bread and a cucumber salad.

Ingredients

12 cups water or vegetable broth

1 cup dried red, brown or green lentils

1 cup short-grain brown rice

1 cup diced onion

1 cup minced fresh parsley

6 garlic cloves, minced

1 tsp dried oregano

1 tsp dried thyme

1/2 tsp ground black pepper

1/4 tsp whole celery seeds

1/4 tsp ground cinnamon

1/4 tsp salt

PER SERVING: 173 calories; 1.1 g fat; 0.2 g saturated fat; 5.6% calories from fat; 0 mg cholesterol; 8.5 g protein; 33.4 g carbohydrate; 1 g sugar; 7 g fiber; 158 mg sodium; 43 mg calcium; 3.3 mg iron; 12.2 mg vitamin C; 390 mcg beta-carotene; 0.2 mg vitamin E

Preparation

Bring the broth or water to a boil in a large soup pot. Add everything to the pot except the salt and bring to a boil. Lower the heat, cover loosely, and simmer, stirring occasionally, for about 45 minutes, or until the lentils and rice are tender.

Season with the salt to taste.

Stored in a covered container in the refrigerator for up to 3 days. Or freeze in an airtight container for several weeks.

Recipe by
Katherine Lawrence