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 


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 vegetable broth, low-sodium   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.


  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.


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)


% DV*

* DV = Daily Value




2.5 g

3 %

Saturated 0.3 g
+ Trans 0 g

1 %


0 mg


150 mg

6 %


22 g

7 %


3 g

12 %


4 g


5 g

Vitamin A

90 %

Vitamin C

30 %


6 %


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


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 :

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 | Vegan | Vegetarian

You may like :

Go to the blog >>


Get nutrition advice and cooking tips delivered for free in your mail box every week!