Brown Lentil & Rice Soup

Name: Brown Lentil & Rice Soup
Prep time: 20

5 out of 5 stars (based on 10 reviews)

20 min prep

6 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

Rice and lentils have been paired together for millennia. We’ve put them together again to make this easy, hearty Brown Lentil & Rice Soup not only delicious but also nutritious, providing complete protein. Brown...

2 cups brown lentils
½ cup basmati or other long-grain brown rice
2 tablespoons olive oil
2 cloves garlic, thinly sliced, plus 2 whole cloves, peeled
1 large onion, finely diced
4 large or 6 medium carrots, cut into small dice
1 sprig thyme, leaves stripped and chopped
1 teaspoon cumin seeds
1 bay leaf
10 cups water
3 sprigs of parsley
Salt and pepper, to taste

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Nutrition Facts

Calories

356 cals

Fat

6 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g

Carbohydrates

60 g

Sugar

4 g

Fiber

10 g

Protein

18 g

Sodium

1275 mg

Directions

Pick through the lentils and wash them well. Wash the rice. Set aside.
In a heavy soup pot, heat the olive oil over medium-high heat. When it starts to ripple, add the sliced garlic and cook until it starts to turn golden. Remove the garlic.
Add the onions and carrots to the oil, along with the savory and cumin. Cook over medium-high heat until the vegetables start to soften. Add the bay leaf, sprinkle with a little salt and turn the heat down to medium-low. Partially cover and sweat the vegetables until they caramelize a little, about 10 minutes. Take care not to burn them!
Add the lentils to the vegetables. Turn the heat up to high and cook, stirring, for 1 minute so the lentils can absorb the flavors. Add the rice and stir to mix, then add the stock or water. Bring to a boil and remove any scum that forms with a slotted spoon.
Turn the heat down to a simmer, add the whole garlic, lay the parsley sprigs on top of the soup, and cover. Cook until both the rice and lentils are tender, about 35 minutes. Add a little water if the lentils seem too dry. Remove the parley sprigs and check for salt. Sprinkle with a grind or two of black pepper and serve.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society