nutritional information


  • Calories: 297
  • Protein: 18 g
  • Total Fat: 4 g
  • Carbohydrates: 50 g
  • Sodium: 599 mg
  • Fiber: 18 g
  • Sugar: 7 g

Lentil-Vegetable Super Soup

Lentil-Vegetable Super Soup

Serves 10

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

March 2005

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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!

Carmelina M - 2015-11-10 00:19:14


pcox - 2014-03-02 03:06:26

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.

stronganchor - 2012-05-11 01:35:40

It looks tasty.

oak - 2011-01-13 19:46:03

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

Bre - 2011-11-12 20:42:40