Lentil and Rice Soup
This vegetarian soup is made with lentils - a meat alternative that is full of important nutrients like fibre, protein, folate and iron. Canada’s Food Guide recommends choosing meat alternatives like beans, lentils and tofu often.Ìý
Ingredients:
2 TbspÌýCanola oilÌý30 mL
½ cupÌýOnion, mincedÌý125 mL
½ cupÌýCelery, dicedÌý125 mL
2 tspÌýGarlic, minced or 1 tsp (5 mL) garlic powderÌý10 mL
6 cupsÌýWater or low sodium vegetable broth Ìý1.5 L
2 cupsÌýCarrot, dicedÌý500 mL
3 cupsÌýPotato or yam, peeled and dicedÌý750 mL
3 cupsÌýCanned green lentils, drained and rinsedÌý750 mL
½ cupÌýRice, dryÌý125 mL
½ cupÌýParsley, chopped or 1 Tbsp (15 mL) dried parsley flakesÌý125 mL
1 tspÌýSalt Ìý5 mL
1 tspÌýPepperÌý5 mL
ÌýLemon wedges Ìý
Directions:
1.ÌýIn a large pot, heat oil. Add onion and sauté until soft.
2.ÌýAdd celery and garlic; cook for 2 to 3 minutes.
3.ÌýAdd water or broth and bring to a boil.
4.ÌýAdd carrot and potato or yams.
5.ÌýAdd lentils to the soup.
6.ÌýBring soup to a boil and add rice, parsley, salt and pepper.
7.ÌýCook for 20 to 25 minutes or until rice is soft.
8.ÌýServe hot with lemon wedges.
Makes 8 servings (310 mL/ 1 ¼ cup/ 359 g)
Per Serving: 240 calories, 5 g fat, (0.5 g saturated fat, 0 g trans fat), 380 mg sodium, 40 g carbohydrate, 12 g protein, 6 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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