Lentil And Brown Rice Soup(Great Low-Fat Recipe)
A hearty, low-fat lentil and brown rice soup packed with flavorful spices, spinach, and lemon, perfect for a nutritious, comforting meal suitable for vegetarians and health-conscious eaters.
Ingredients
Instructions
- Combine lentils, brown rice, water, cumin, salt, pepper, and dry onion soup mix in a 4-quart Dutch oven and bring to a boil.
- Reduce heat to low, cover, and simmer until lentils are tender, about 40 minutes.
- Stir in torn spinach, parsley, and lemon juice.
- Cook until spinach is wilted, then serve.
Tips & Substitutions
For added flavor, consider using homemade vegetable broth instead of water. If you need a quicker cooking time, opt for pre-cooked lentils and rice. You can also substitute the spinach with kale or Swiss chard, which are both great alternatives. Adjust the spices to your taste, adding more cumin or a dash of cayenne for heat. This soup pairs beautifully with Carol'S Favorite Cake for a delightful meal.
Serving Suggestions
Serve this nutritious soup with a slice of crusty whole grain bread or a fresh garden salad for a complete meal. It can also be garnished with additional lemon juice or fresh herbs for an extra burst of flavor. For a heartier option, consider adding some cooked chicken or turkey. This dish also complements a side of Chocolate Raisin Nut Clusters for a sweet finish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, add a splash of water or broth to prevent it from drying out and warm it on the stovetop over low heat, stirring occasionally. This soup can also be frozen for up to 3 months; just make sure to cool it completely before transferring to freezer-safe containers.
Nutrition & Diet Analysis (per serving)
Each serving of Lentil And Brown Rice Soup(Great Low-Fat Recipe) contains roughly 344 calories, with 13g protein, 42g carbohydrates, and 18g fat. It is an excellent source of iron (174% of the Daily Value), calcium (37% of the Daily Value), and vitamin C (35% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup in advance?
Absolutely! This soup tastes even better the next day as the flavors meld together. Prepare it in advance, cool it completely, and store it in the refrigerator. Just remember to reheat gently to maintain the texture of the lentils and spinach.
Is this soup suitable for a vegan diet?
Yes, this Lentil and Brown Rice Soup is entirely vegan, making it a healthy choice for those following a plant-based diet. It’s packed with protein and fiber, ensuring a satisfying meal without any animal products.
What can I serve with this soup?
This soup is versatile and pairs well with various sides. Consider serving it with a light salad or some whole grain bread. For a comforting finish, you can also enjoy it alongside a dessert like Apricot Date Squares to balance the meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).