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Lentil and Rice Soup
This easy vegetarian lentil and rice soup is crazy flavorful and loaded with healthy veggies. It's hearty and filling enough to be a main dish or you can pair a cup of this tasty soup with with a sandwich or side salad! Recipe yields 6 cups or 3 bowls of soup.
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6 cups
Calories: 169 kcal
Course:
Soup
Cuisine:
American , Vegetarian
Ingredients
- 1 small yellow onion
- 2 carrots
- 2 celery ribs
- 2-3 cloves fresh garlic
- 2 tsp olive oil
- ¾ tsp Italian seasoning blend*
- ½ tsp salt
- ¼ tsp black pepper
- ¼-½ tsp crushed red pepper
- 4 cups vegetable broth
- 14.5 ounce can of crushed fire roasted tomatoes
- ½ cup dried lentils (brown or green)
- ½ cup uncooked white rice
- 2 dried bay leaves
OPTIONAL EXTRAS
- warmed baguette or garlic bread for dunking
- freshly grated Parmesan cheese for topping
- chopped parsley, spinach, or kale to swirl in at the end
Instructions
- Peel and dice onion and carrots. Finely chop celery. Smash and peel garlic, then mince.
- Heat a large dutch oven (or heavy duty pot) to medium-high heat with 2 tsp olive oil. Once oil is hot, add onion, carrot, and celery and saute until vegetables are tender, approx. 7 minutes.
- Next add minced garlic, Italian seasoning, salt, and pepper and cook for an additional minute, stirring the whole time to prevent sticking.
- Add broth and crushed tomatoes (juices and all) then stir in dried lentils, uncooked rice, and bay leaves then bring pot to a boil.
- Once soup is vigorously bubbling, reduce heat to a low simmer and cover. Set a timer and cook for 30 minutes.
- Remove lid and stir well. Scoop out bay leaves when you come across them stirring the soup. Give soup a taste test to ensure the rice and lentils are tender and cooked through. Add any additional salt, pepper, or Italian seasoning to taste.
- Ready to eat? Ladle into cups or bowls and enjoy piping hot with your choice of optional extras. Enjoy!
Cup of Yum
Notes
- Depending on preference, you're welcome to use vegetable broth or chicken broth here. Sodium content will vary based on vegetable broth used as well as salt added. I typically grab low-sodium veggie broth when it’s on sale and also use salt-free *Mrs. Dash Italian seasoning blend* for my soups. Adjust salt and pepper to taste at the end and enjoy!
- For a brothier soup, feel free to add a little extra broth or even some water at the end. Then add any extra spices needed to compensate.
- Nutrition Facts below are estimated per cup of soup using an online recipe nutrition calculator. Adjust as needed based on added toppings/swaps and enjoy!
Nutrition Information
Calories
169kcal
(8%)
Carbohydrates
31g
(10%)
Protein
7g
(14%)
Fat
2g
(3%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Sodium
319mg
(13%)
Potassium
277mg
(8%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
3717IU
(74%)
Vitamin C
5mg
(6%)
Calcium
53mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 169
% Daily Value*
| Calories | 169kcal | 8% |
| Carbohydrates | 31g | 10% |
| Protein | 7g | 14% |
| Fat | 2g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Sodium | 319mg | 13% |
| Potassium | 277mg | 6% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 3717IU | 74% |
| Vitamin C | 5mg | 6% |
| Calcium | 53mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.