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