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.
|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, 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, low-sodium||750 mL|
|3 cups||water||750 mL|
|1/2 cup||arborio rice||90 g|
|1 1/4 cup||canned tomatoes, low sodium||320 g|
|ground pepper to taste [optional]|
Before you start
It is not necessary to soak the lentils in advance.
- Rinse and drain the lentils, then set aside.
- 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.
- 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.
- 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.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 Serving (230g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¾||servings|
|Grain Products :||¼||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¼||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Fat, Saturated Fat, Sodium
- Source of :
- 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 :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||½|