Rice and Lentil Soup or Stew

Nutriscore Rating: 77/100

Warm, hearty, and packed with wholesome ingredients, this Rice and Lentil Soup or Stew is the ultimate comfort meal that’s as nutritious as it is satisfying. Featuring earthy lentils, tender rice, and a medley of fresh vegetables simmered in aromatic spices like cumin, turmeric, and smoked paprika, this dish strikes the perfect balance between flavor and nourishment. The recipe is versatile enough to enjoy as a thick stew or a lighter soup, depending on your preference. Ready in under an hour, this one-pot wonder is ideal for cozy family dinners or meal prepping for the week. Garnish with fresh parsley and a squeeze of zesty lemon for a bright finishing touch, and enjoy a comforting bowl that’s vegan, gluten-free, and packed with plant-based protein.

Recipe Information

• Prep Time: 15 min
• Cook Time: 45 min
• Total Time: 1 hr
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

18 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 6 cups vegetable broth
• 1 cup dried green or brown lentils
• 1 cup long-grain white or brown rice
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)
• 1 lemon lemon wedges (optional for serving)

📝 Instructions

10 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and cook for 3–4 minutes until it becomes translucent.

3. Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.

4. Pour in the vegetable broth and bring it to a simmer.

5. Add the lentils, rice, canned diced tomatoes (with their juices), ground cumin, ground turmeric, ground coriander, smoked paprika, bay leaf, salt, and black pepper.

6. Stir to combine and bring the mixture to a gentle boil.

7. Reduce the heat to low, cover the pot, and simmer for 30–35 minutes, or until the lentils and rice are tender. Stir occasionally to prevent sticking.

8. Taste and adjust seasonings as needed, adding more salt or black pepper to your preference.

9. Remove the bay leaf before serving.

10. Serve hot in bowls. Garnish with chopped parsley and a squeeze of fresh lemon juice, if desired.

Nutrition Facts

1 serving (451.1g)

Calories		351
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	1.4 g
Cholesterol		1 mg	0%
Sodium		1006 mg	44%
Total Carbohydrate		54.1 g	20%
	Dietary Fiber	9.5 g	34%
	Total Sugars	9.0 g
Protein		15.3 g	31%
Vitamin D		0.0 mcg	0%
Calcium		106 mg	8%
Iron		4.5 mg	25%
Potassium		992 mg	21%

*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.

Source of Calories

Fat: 510 cal (23.4%%)

Protein: 365 cal (16.8%%)

Carbs: 1302 cal (59.8%%)