Thursday, September 22, 2011

Lentil-Vegetable Super Soup

This nourishing soup contains not only healthy amounts of iron and calcium but also a big dose of complete protein, thanks to the beans and rice. Try the crumbled seaweed garnish on other soups and stews.

ingredient list

Serves 10

  • 2 Tbs. oil
  • 2 onions, chopped
  • 5 cloves garlic, minced
  • 1 16-oz. bag lentils
  • 10 cups water
  • 2 vegetable bouillon cubes
  • 3 medium-sized carrots, sliced
  • 3 celery stalks, sliced
  • 1 15-oz. can navy beans
  • 2 15-oz. cans stewed or diced tomatoes, undrained
  • 1/4 cup dry brown rice
  • 1/2 cup white wine
  • 1/2 tsp. dried thyme
  • 1/2 tsp. dried basil
  • Dash of oregano
  • Salt and freshly ground black pepper to taste
  • 1 0.2-oz. pkg. dried nori seaweed, crumbled for garnish


  1. Heat oil in large pot over medium heat. Sauté onion and garlic about 5 minutes, or until tender. Add remaining ingredients. Reduce heat to low, and cook 1 1/2 to 2 hours, or until rice and vegetables are tender.
  2. To serve, ladle portions into individual bowls, and sprinkle with dried seaweed.
from Vegetarian Times

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