Servings
Font
Back
0 from 33 votes

Vegan Lentil Brown Rice Soup

Lentil Brown Rice Soup. Easy 1 pot Lentil Rice Soup with Spinach or greens of choice. 20 minutes active time then let everything simmer. Serve with crackers, papadum or grilled vegan cheese sandwiches. Vegan Gluten-free Soy-free Recipe

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 5 mins
Servings: 4
Calories: 205 kcal
Course: Soup
Cuisine: Fusion

Ingredients

  • 1/2 cup brown lentils
  • 1/3 cup brown rice uncooked rice
  • 1 tsp oil
  • 1/2 tsp cumin seeds
  • 1/2 tsp mustard seeds optional or use 1/2 tsp ground mustard later
  • 1 bay leaf
  • 1/2 medium onion chopped
  • 4 cloves of garlic finely chopped
  • 1 inch ginger finely chopped
  • 1 green chile chopped
  • 1/2 tsp Turmeric
  • 1/2 tsp paprika
  • 1/2 tsp garam masala or curry powder or use other spice blends like taco spice, berbere, cajun etc
  • 1 tsp coriander powder
  • 1/4 tsp chipotle pepper
  • 1/4 tsp black pepper
  • 1.5 cups diced tomatoes
  • 2 tsp ketchup optional
  • 1 tsp lemon juice
  • 2 cups of veggies I used bell pepper, carrots, broccoflower(Romanesco broccoli)
  • 3.5 cups water for pressure cooker 4 to 4.5 cups for saucepan
  • 3/4 tsp salt
  • 1 cup chopped or baby spinach
  • lemon juice garam masala and cayenne for garnish

Instructions

    Cup of Yum
  1. Wash and Soak the lentil and rice if you haven't yet. (Soak for atleast 15 minutes before using).
  2. Heat oil in a saucepan or a pressure cooker over medium heat. When hot, add cumin seeds, mustard seeds and cook until fragrant or they change color.
  3. Add bay leaf, onion, garlic ginger, chile and cook until translucent. about 5 mins. Add the spices and mix in. Roast for half a minute
  4. Add the tomatoes and splash of water and cook until the tomatoes are saucy. mash the larger pieces. Add lemon juice, ketchup, veggies, salt and mix in.
  5. Drain and add lentils, rice, water/broth and mix in.
  6. Cover and cook for 40 minutes or longer until tender in the saucepan. If using pressure cooker, use 2 to 2.5 cups water, Pressure cook for 15-17 mins on stove top ( Manual 18-20 minutes in Instant Pot with natural release).
  7. Fold in the spinach in the last 5 minutes, Or when you open the pressure cooker and the soup is hot.
  8. Add a sprinkle garam masala, cayenne to taste and more lemon if needed. Serve with crackers or papaddum.

Notes

  • To make this oil free: Saute the onion, garlic, ginger and chile in water or veggie broth. then add all the ground spices, bay leaf and 1/2 tsp ground cumin and continue.
  •  
  • Variation: Use mung beans or black eyed peas instead of lentils. 
  •  
  • Nutritional values based on one serving

Nutrition Information

Calories 205kcal (10%) Carbohydrates 37g (12%) Protein 9.5g (19%) Fat 2g (3%) Sodium 541mg (23%) Potassium 664mg (19%) Fiber 10g (40%) Sugar 5g (10%) Vitamin A 965IU (19%) Vitamin C 40.3mg (45%) Calcium 80mg (8%) Iron 3.9mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 205

% Daily Value*

Calories 205kcal 10%
Carbohydrates 37g 12%
Protein 9.5g 19%
Fat 2g 3%
Sodium 541mg 23%
Potassium 664mg 14%
Fiber 10g 40%
Sugar 5g 10%
Vitamin A 965IU 19%
Vitamin C 40.3mg 45%
Calcium 80mg 8%
Iron 3.9mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.