Mixed Lentil Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
Lentils, 3 cupBrown Rice, long grain, 1 cupSwiss Chard (or kale, collards, spinach, etc even cabbage could work but then it's cabbage soup =), 4 cup, choppedGarlic, 4 clove, mincedOnions, raw, 1 cup, chopped Green Peppers (bell peppers), 1 cup, chopped (this is optional, the nutritional info has this calculated in though)Peas and carrots, frozen, 2 cupPepper, black, 1 tbsp Salt, 2 tspJalapeno Peppers, 1 pepper, minced very fine (take out seeds if you don't want it pretty spicy hot)distilled white vinegar, 4 tbspOptional: garnish with dill
Throw everything in a big pot except the peas and carrots, salt, pepper, vinegar, and hot pepper. Add water to cover, plus three inches, turn up the heat to at least medium if not medium-high. Stir... because your lentils may clump when the water hits them. Now cover and let it cook away. It may seem like a lot of water, but believe me... the lentils expand a lot!
You can check it in about 10-15 minutes. Stir, turn it down to a simmer, and see if you need to add more water. Add the peas and carrots. Replace the cover and continue simmering for about 20 minutes. There should be enough liquid so that it looks like soup, but not so much that it looks like a broth-based soup. Let it cook down without a cover if there is too much liquid after the 20 minutes of simmering are over. At that point add your seasonings, cook about 10 more minutes. Taste it, adjust seasonings if necessary, and serve.
This is great for my lunches when I want something really filling but healthy. It's also great for a quick dinner when I'm too busy! Just have a double-portion and add a salad or some fresh veggies to crunch on. Maybe follow it up with some high-protein pasta with oil and garlic... because the soup has no fat to speak of, you can have an entree (or dessert) with a little more fat content.
Serving Size: at least 12 big bowls
You can check it in about 10-15 minutes. Stir, turn it down to a simmer, and see if you need to add more water. Add the peas and carrots. Replace the cover and continue simmering for about 20 minutes. There should be enough liquid so that it looks like soup, but not so much that it looks like a broth-based soup. Let it cook down without a cover if there is too much liquid after the 20 minutes of simmering are over. At that point add your seasonings, cook about 10 more minutes. Taste it, adjust seasonings if necessary, and serve.
This is great for my lunches when I want something really filling but healthy. It's also great for a quick dinner when I'm too busy! Just have a double-portion and add a salad or some fresh veggies to crunch on. Maybe follow it up with some high-protein pasta with oil and garlic... because the soup has no fat to speak of, you can have an entree (or dessert) with a little more fat content.
Serving Size: at least 12 big bowls
Nutritional Info Amount Per Serving
- Calories: 110.9
- Total Fat: 0.6 g
- Cholesterol: 0.0 mg
- Sodium: 513.3 mg
- Total Carbs: 21.4 g
- Dietary Fiber: 6.8 g
- Protein: 7.2 g
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