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.

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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.

Servings
10

Ingredients

  • 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
  • 1 0.2-oz. pkg. dried nori seaweed, crumbled for garnish

Preparation

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

Nutrition Information

  • Calories 297
  • Carbohydrate Content 50 g
  • Cholesterol Content 0 mg
  • Fat Content 4 g
  • Fiber Content 18 g
  • Protein Content 18 g
  • Saturated Fat Content 0 g
  • Sodium Content 599 mg
  • Sugar Content 7 g