Lentil-Vegetable Super Soup

Vegetarian Times Issue: March 1, 2005 p.91

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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.

Directions

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.
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

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ingredient list

Serves 10

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
1/4 cup dry brown rice
1/2 cup white wine
1/2 tsp. dried thyme
1/2 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

Nutritional Information

Per SERVING:

Calories	297
Protein	18g
Total Fat	4g
Carbs	50g
Sodium	599mg
Fiber	18g
Sugar	7g

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