Lentil and Brown Rice Soup
Warm, hearty, and packed with nutrition, this Lentil and Brown Rice Soup is the ultimate comfort food for any season. Featuring a medley of earthy green or brown lentils, nutty brown rice, and a rich vegetable broth enhanced with aromatic herbs and spices like cumin, smoked paprika, and thyme, this soup is a flavor-packed, protein-rich wonder. Diced carrots, celery, and onions lend a delightful texture, while a can of diced tomatoes adds just the right amount of tangy depth. Perfect for meal prep or a cozy weeknight dinner, this one-pot recipe requires just 15 minutes of prep and offers satisfying, wholesome nourishment for up to six servings. Garnish with a touch of fresh parsley for a pop of color, and enjoy a bowl of this vegetarian, gluten-free delight that’s as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely diced
- 2 large carrots, peeled and diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon dried oregano
- 1 cup green or brown lentils, rinsed and drained
- 0.5 cup brown rice, uncooked
- 6 cups vegetable broth
- 1 can can of diced tomatoes (14 oz)
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.
Stir in the minced garlic, thyme, cumin, smoked paprika, and oregano. Cook for an additional 1-2 minutes until fragrant.
Add the lentils, brown rice, vegetable broth, diced tomatoes with their juices, and the bay leaf to the pot. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid, leaving a small gap for steam to escape, and let the soup simmer for 40-45 minutes, stirring occasionally.
Check the lentils and rice to ensure they are tender. If the soup becomes too thick, add a little more vegetable broth or water to reach your desired consistency.
Once the lentils and rice are cooked, season the soup with salt and black pepper to taste.
Remove the bay leaf and discard it.
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1023 mg | 44% | |
| Total Carbohydrate | 42.2 g | 15% | |
| Dietary Fiber | 8.7 g | 31% | |
| Total Sugars | 8.3 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 87 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 864 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
