Lentil and wild rice soup

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Nutritional Info
  • Servings Per Recipe: 16
  • 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

View full nutritional breakdown of Lentil and wild rice soup calories by ingredient


Introduction

Very hardy, very spicy. Very hardy, very spicy.
Number of Servings: 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

Tips

May use hot or mild peppers as preferred. I like mine hot.


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