Lentil-Vegetable Super Soup Recipe | Vegetarian Times Skip to main content

Lentil-Vegetable Super Soup

This nourishing soup contains not only healthy amounts of iron and calcium but also a big dose of complete protein, thanks to the beans and rice. Try the crumbled seaweed garnish on other soups and stews.

Ingredients: 

Ingredients: 

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2 Tbs. oil
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2 onions, chopped
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5 cloves garlic, minced
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1 16-oz. bag lentils
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10 cups water
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2 vegetable bouillon cubes
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3 medium-sized carrots, sliced
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3 celery stalks, sliced
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1 15-oz. can navy beans
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2 15-oz. cans stewed or diced tomatoes, undrained
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¼ cup dry brown rice
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½ cup white wine
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½ tsp. dried thyme
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½ tsp. dried basil
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1 0.2-oz. pkg. dried nori seaweed, crumbled for garnish

Instructions: 

  1. Heat oil in large pot over medium heat. Sauté onion and garlic about 5 minutes, or until tender. Add remaining ingredients. Reduce heat to low, and cook 1 1/2  to 2 hours, or until rice and vegetables are tender.
  2. To serve, ladle portions into individual bowls, and sprinkle with dried seaweed.

 

ALSO PER SERVING: 93mg calcium; 5mg iron; 0 IU vitamin d; 0mcg vitamin b12; 2mg zinc

Nutrition Information: 

Calories: 
297
Protein: 
18 g
Total Fat: 
4 g
Saturated Fat: 
g
Carbohydrates: 
50 g
Cholesterol: 
mg
Sodium: 
599 mg
Fiber: 
18 g
Sugar: 
7 g
Yield: 
Serves 10

Comments on this Recipe

What is the salad pictured with the soup? That looks really good!

It looks tasty.

This is a delicious and filling soup! The flavors blend well and it yields to substitutions or additions. I don't use seaweed, so we sprinkle some vegan parmesan cheese on top. Also, I use French green lentils which are smaller and tastier than brown lentils. I add some sliced spinach leaves, which give a little color. This is one our favorite soups! The recipe makes a lot, so use a big pot and share some with your neighbors.

soup!!!!!!!

This soup is hearty but doesn't have a great deal of flavour... I threw some fresh parsley on it and that seemed to do the trick!