Lentil and Rice Soup
This vegetarian soup is made with lentils - a meat alternative that is full of important nutrients like fibre, protein, folate and iron. Canada’s Food Guide recommends choosing meat alternatives like beans, lentils and tofu often.
Ingredients:
2 Tbsp Canola oil 30 mL
½ cup Onion, minced 125 mL
½ cup Celery, diced 125 mL
2 tsp Garlic, minced or 1 tsp (5 mL) garlic powder 10 mL
6 cups Water or low sodium vegetable broth 1.5 L
2 cups Carrot, diced 500 mL
3 cups Potato or yam, peeled and diced 750 mL
3 cups Canned green lentils, drained and rinsed 750 mL
½ cup Rice, dry 125 mL
½ cup Parsley, chopped or 1 Tbsp (15 mL) dried parsley flakes 125 mL
1 tsp Salt 5 mL
1 tsp Pepper 5 mL
Lemon wedges
Directions:
1. In a large pot, heat oil. Add onion and sauté until soft.
2. Add celery and garlic; cook for 2 to 3 minutes.
3. Add water or broth and bring to a boil.
4. Add carrot and potato or yams.
5. Add lentils to the soup.
6. Bring soup to a boil and add rice, parsley, salt and pepper.
7. Cook for 20 to 25 minutes or until rice is soft.
8. Serve hot with lemon wedges.
Makes 8 servings (310 mL/ 1 ¼ cup/ 359 g)
Per Serving: 240 calories, 5 g fat, (0.5 g saturated fat, 0 g trans fat), 380 mg sodium, 40 g carbohydrate, 12 g protein, 6 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
