Healthy Lentil Brown Rice Soup

An Easy Low-Fat Nutritious Meal with Legumes and Grain

Jun 26, 2008 Stella Walsh

Lentils are a staple food in many countries and have been eaten since ancient times. They are low-fat and make a delicious, nutritious soup to warm up and fill up.

Lentils are a member of the legume family and are small in size. They commonly come in brown and green, but are also available in black, red, yellow and orange.

They can be purchased year-round in packages or bulk, and can be found in the organic food section of most supermarkets.

Combined with brown rice and other ingredients, lentils make a delicious nutritious soup. It is also filling and great after an outdoor winter activity.

The great thing about lentils is that they do not have to be soaked before cooking. They only need to be rinsed and added to the pot. Absorbing the flavors from other ingredients, they cook fairly quickly and are easy to digest.

Lentils are listed by The World's Healthiest Foods website as having a long list of great nutritional benefits.

Health Benefits of Lentils

  • Are a good source of cholesterol-lowering fiber (rich in soluble and insoluble fiber)
  • Provides good blood-sugar management
  • Are extremely low-fat
  • Contain only 230 calories per cup (cooked)
  • Are good for coronary health
  • Provide good energy
  • Contain a range of good - excellent amounts of:

  1. molybdenum
  2. folate
  3. trytophan
  4. manganese
  5. iron
  6. protein
  7. phosphorus
  8. copper
  9. vitamin B1 (thiamin)
  10. potassium
Lentil Brown Rice Soup Recipe

Ingredients:

  • 8 cups water (tap or filtered, depending on your preference)
  • 2 tsp vegetable bouillon powder (choose a gluten-free product if you have the allergy, plus no MSG)
  • 1/2 cup red and green lentils (or other colors)
  • 1/4 cup long grain brown rice
  • 1/2 cup diced turnip (rutabaga)
  • 3/4 cup diced carrot
  • 1/2 cup frozen or chopped fresh spinach
  • 1/4 cup chopped onion (optional)
  • 1 tbsp olive oil (optional)

Method:

  1. Bring water to a boil in a large pot.
  2. Prepare vegetables and rinse lentils and rice. (Check lentils and rice for pieces of debris.)
  3. Add vegetable bouillon powder, vegetables, lentils, and rice to the boiling water.
  4. Season to taste. 1/4 tsp of basil adds a nice flavor.
  5. Reduce heat and simmer - covered - for 1 hour.
  6. Stir a couple of times in the beginning to prevent lentils from sticking to pot.

The amount of lentils and rice can be adjusted to make the soup thinner or thicker. Likewise, the amount and type of seasoning, as well as vegetables, can be adjusted to suit individual taste.

This soup, accompanied by bread or rolls, is very filling and can make a complete meal on its own.

Gluten-free Adjustments for Lentil Brown Rice Soup

For a person with a gluten allergy, this meal is very easily converted to a safe choice. All of the ingredients are naturally gluten-free, except for the bouillon powder and seasonings. If these are checked carefully and gluten-free bread is substituted, the meal will be safe for celiac disease.

Healthy, warm and filling, easy to assemble, and a short cooking time - a perfect meal for a cold day!

For other healthy recipes see Healthy Gluten-free Goulash Recipe and Chicken with Rice to Avoid an Allergic Reaction.

The copyright of the article Healthy Lentil Brown Rice Soup in Healthy Cooking is owned by Stella Walsh. Permission to republish Healthy Lentil Brown Rice Soup in print or online must be granted by the author in writing.
Brown Rice and Lentils for Nutritious Soup, Stella Walsh Brown Rice and Lentils for Nutritious Soup
   
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