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Rice and Lentil Soup [G.F.Veg.]
A very good soup which combines some lesser known ingredients: rice (which replaces barley of the orignal version) , lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
Ingredients
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1/2 cup |
green-brown lentils (dried) |
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90 g |
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1 |
onions, finely chopped |
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200 g |
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2 |
carrots, finely chopped |
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200 g |
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3 cups |
Swiss chard, or spinach , coarsely chopped and packed |
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280 g |
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2 cloves |
garlic, minced |
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1 1/2 tbsp |
olive oil |
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23 mL |
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1 tsp |
ground cumin |
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2 g |
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3 cups |
vegetable broth |
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750 mL |
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3 cups |
water |
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750 mL |
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1/2 cup |
arborio rice |
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90 g |
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1 1/4 cup |
canned tomatoes (diced) |
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320 g |
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salt to taste |
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ground pepper to taste |
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Before you start
It is not necessary to soak the lentils in advance.
Method
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Rinse and drain the lentils, then set aside.
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Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard (green and white parts); and mince or press the garlic. Set aside.
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Heat the oil in a large pot over medium heat. Add the onion then sauté 3-4 min until soft. Add the carrots, then sauté 5 min with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 min, then add the cumin and stir 1 min. Pour in the broth, water, rice, tomatoes and lentils. Bring to a boil, then reduce the heat, cover and simmer 25 min, until the lentils are tender, 25-30 min.
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Add the chard to the soup, cover and simmer until the chard is tender, about 5 min. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Claims
- Free :
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Added Sugar, Cholesterol, Trans Fat
- Low :
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Fat, Saturated Fat
- Source of :
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Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
- Good source of :
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Iron, Magnesium, Manganese, Potassium, Vitamin C
- Excellent source of :
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Folacin, Vitamin A, Vitamin K
- Diet-related health claims :
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Heart-healthy
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (230g)
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Amount
% DV*
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* DV = Daily Value
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Calories
130
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Fat
2 g
3 %
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Saturated 0.3 g
+ Trans 0 g
2 %
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Cholesterol
0 mg
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Sodium
360 mg
15 %
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Carbohydrate
23 g
8 %
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Fibre
3 g
11 %
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Sugars
4 g
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Protein
5 g
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Vitamin A
90 %
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Vitamin C
30 %
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Calcium
4 %
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Iron
15 %
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More info
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