Rice and Lentil Soup

10 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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Ingredients

??? green or brown lentils (dried) ???
??? onions, finely chopped ???
??? carrots, finely chopped ???
??? Swiss chard, or spinach, coarsely chopped and packed ???
??? garlic, minced ???
??? olive oil ???
??? ground cumin ???
??? chicken broth, low-sodium ???
??? water ???
??? arborio rice ???
??? canned tomatoes, low sodium ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

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.

Observations

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

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

130

Fat

3 g

4 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

22 g

7 %

Fibre

3 g

11 %

Sugars

3 g

Net Carbs

19 g

Protein

7 g

Vitamin A

85 %

Vitamin C

30 %

Calcium

5 %

Iron

17 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

10 Reviews (10 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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