Lentil and wild rice soup

Name: Lentil and wild rice soup Recipe
Prep time: 40 min
Cook time: 40 min
Total time: 80 min
Yield: 16
Ingredients: 1 cup dried chickpeas; 1 1/2 cup dried lentils; 1 4 oz box dried wild rice; 1 quart of tomatoes no salt; 1 quart of low sodium stock of any kind; 5 cups water; 2 cup no salt tomato sauce; 1 cup chopped onion; 1/2 cup chopped mushroom; 1/2 cup chopped peppers; 1 large carrot shredded; 2T. ground flax seed; 2T. ground chia seed; 1 bay leaf; 1t. ground cumin; 1/2t. ground turmeric; 1/2t. black pepper; 1/2 t. ground dry mustard; 1/2t. celery seed; 1 cup plain greek yogurt

Minutes to Prepare: 40
Minutes to Cook: 40

Number of Servings: 16

Ingredients

1 cup dried chickpeas1 1/2 cup dried lentils1 4 oz box dried wild rice1 quart of tomatoes, no salt 1 quart of low sodium stock of any kind5 cups water2 cup no salt tomato sauce1 cup chopped onion1/2 cup chopped mushroom1/2 cup chopped peppers1 large carrot, shredded2T. ground flax seed2T. ground chia seed1 bay leaf1t. ground cumin1/2t. ground turmeric1/2t. black pepper1/2 t. ground dry mustard1/2t. celery seed1 cup plain greek yogurt

Directions

Soak chickpeas overnight. Start cooking chickpeas in all the liquid and spices. Cook while you chop the veggies. After chickpeas have cooked about 30 minutes add the lentils and rice. When lentils are about half way done add all the veggies and simmer till done.
Put 1T yogurt on top of each cup when served.

Serving Size:�Make 16- 1 cup servings

Servings Per Recipe: 16

Nutritional Info Amount Per Serving

Calories: 170.8
Total Fat: 1.7 g
Cholesterol: 1.8 mg
Sodium: 136.3 mg
Total Carbs: 30.3 g
Dietary Fiber: 7.3 g
Protein: 11.0 g

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