Lentil and Brown Rice Soup
Jami Nolen
October 31, 2010
This is a healthy and inexpensive soup that will give your trick-or-treaters plenty of energy for a night out on the town.
Ingredients
- 1 tablespoon olive oil
- 1¼ cups chopped onion
- 1 cup chopped celery
- ¾ cup chopped carrot
- 1 garlic clove, minced
- 4 cups fat-free vegetable broth
- 1 cup water
- 1 (28-ounce) can diced tomatoes, undrained
- 1 cup dried lentils
- ¾ cup instant brown rice
- ½ teaspoon crushed red pepper
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Preparation
Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot and garlic to pan; sauté 8 minutes or until tender. Add broth, water and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt and black pepper.
Nutrition Information
Calories: 292 (11% from fat)
Fat: 3.6 g (sat 0.4 g, mono 1.8 g, poly 0.6 g)
Protein: 15.5 g
Carbohydrate: 52.3 g
Fiber: 14.7 g
Cholesterol: 0.0 mg
Iron: 5.2 mg
Sodium: 605 mg
Calcium: 95 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
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Last update: Wednesday, December 15, 2010
