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Lentil-Vegetable Super Soup

Vegetarian Times Issue: March 1, 2005   p.91

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

  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

Member Rating: 1111

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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Comments

By oak on Jan 13, 2011:
It looks tasty.
By Bre on Nov 12, 2011:
What is the salad pictured with the soup?
That looks really good!

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