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A hearty and wholesome soup packed with brown lentils, rice, and fresh vegetables. This vegan recipe is a comforting one-pot meal, made from scratch without any processed broth, perfect for a light yet filling lunch or dinner.
Sauté the aromatic vegetables
Combine ingredients and bring to a boil
Simmer until tender
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A hearty and wholesome soup packed with brown lentils, rice, and fresh vegetables. This vegan recipe is a comforting one-pot meal, made from scratch without any processed broth, perfect for a light yet filling lunch or dinner.
This american recipe takes 60 minutes to prepare and yields 4 servings. At 268.28 calories per serving with 13.78g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
Finish and serve
For a protein boost, add a can of rinsed chickpeas or kidney beans during the last 15 minutes of simmering.
Add 2 cups of chopped spinach or kale in the last 5 minutes of cooking for extra nutrients and fiber.
To save time, use pre-cooked lentils and rice. Sauté the vegetables, then add the cooked grains and simmer for 15-20 minutes to let the flavors meld.
This recipe is naturally gluten-free. Just ensure your brown rice is certified gluten-free to avoid cross-contamination.
Both brown lentils and brown rice are rich in dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Lentils are a fantastic source of plant-based protein, essential for muscle repair and building, making this a great meal for vegetarians and vegans.
Brown rice provides complex carbohydrates that offer a slow and steady release of energy, unlike the sharp spikes from refined grains.
This soup is low in saturated fat and sodium. The fiber and potassium from the vegetables and lentils support cardiovascular health.
Yes, this soup is very healthy. It's packed with plant-based protein and fiber from lentils, complex carbohydrates from brown rice, and vitamins from the vegetables. Using water instead of broth keeps the sodium low.
A generous 2-cup serving of this soup contains approximately 340-360 calories, making it a satisfying and nutritious meal.
Yes, you can use green lentils as a direct substitute. Red or yellow lentils will also work, but they cook faster and will break down more, resulting in a thicker, creamier soup.
Absolutely! This soup freezes very well. Let it cool completely, then store it in freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.
