Lentil and Brown Rice Soup Recipes

Lentil and Brown Rice Soup Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

This hearty soup is high in plant protein and beneficial fiber, which will help you to feel full
longer and make it easier for you to maintain a healthy weight. For a satisfying meal, serve
this soup with whole-grain bread and a cucumber salad.

12 cups water or vegetable broth
1 cup dried brown or green lentils
1 cup short-grain brown rice
1 cup diced onion
1 cup minced fresh parsley
6 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1⁄2 teaspoon ground black pepper
1⁄4 teaspoon whole celery seeds
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon salt


1. Bring the water to a boil in a large soup pot. Add the lentils, rice,
onion, parsley, garlic, oregano, thyme, pepper, celery seeds, and
cinnamon. Lower the heat, cover loosely, and simmer, stirring
occasionally, for about 45 minutes, or until the lentils and rice are tender.

2. Season with the salt to taste.

3. Stored in a covered container in the refrigerator, leftover Lentil and
Brown Rice Soup will keep for up to 3 days.


PER SERVING: 173 calories; 1.1 g fat; 0.2 g saturated fat; 5.6% calories from fat; 0 mg cholesterol;
8.5 g protein; 33.4 g carbohydrate; 1 g sugar; 7 g fiber; 158 mg sodium; 43 mg calcium; 3.3 mg
iron; 12.2 mg vitamin C; 390 mcg beta-carotene; 0.2 mg vitamin E