Rice and Lentil Soup

5 Reviews
100% would make this recipe again

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.

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Preparation : 15 min Cooking : 35 min
130 calories/serving
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Ingredients

1/3 cup lentils (canned), rinsed and drained 85 mL
1 fennels, thinly sliced 360 g
2 carrots, finely chopped 200 g
3 cups Swiss chard, or spinach, coarsely chopped and packed 280 g
1 1/2 tbsp Garlic-Infused Oil 23 mL
1 tsp ground cumin 2 g
6 cups Allergen-Free Vegetable Broth 1.5 L
1/2 cup arborio rice 90 g
1 1/4 cup canned tomatoes (diced) 320 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: Finely chop the fennel and carrots; coarsely chop the Swiss chard (green and white parts). Set aside.
  3. Heat the garlic-infused oil in a large pot over medium heat. Add the fennel and carrots, then sauté 5 min with occasional stirring, until they are softened and lightly coloured. Add the cumin and stir 1 min. Pour in the broth, rice, tomatoes and lentils. Bring to a boil, then reduce the heat, cover and simmer until the rice is cooked, about 25 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.

Observations

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

130

Fat

5 g

8 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

4 g

Net Carbs

16 g

Protein

3 g

Vitamin A

173 %

Vitamin C

45 %

Calcium

7 %

Iron

16 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 0
Fats 1

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5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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