Rice and Lentil Soup

Rice and Lentil Soup

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.

8 servings
Preparation 15 min
Cooking 35 min

120 calories per serving 


Ingredients

1/2 cup green-brown lentils (dried)   90 g
1 onions, finely chopped   200 g
2 carrots, finely chopped   200 g
3 cups Swiss chard, or spinach , coarsely chopped and packed   280 g
2 cloves garlic, minced    
1 1/2 tbsp olive oil   23 mL
1 tsp ground cumin   2 g
3 cups chicken broth   750 mL
3 cups water   750 mL
1/2 cup arborio rice   90 g
1 1/4 cup canned tomatoes (diced)   320 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. 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.
  3. 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.
  4. 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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

2.5 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

21 g

7 %

Fibre

3 g

11 %

Sugars

3 g

Protein

5 g

Vitamin A

90 %

Vitamin C

30 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Fat, Saturated Fat
Source of :
Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of :
Iron, Magnesium, Manganese, Potassium
Excellent source of :
Folacin, Vitamin A, Vitamin K
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Soups | Halal | Heart-healthy | High Iron | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat

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