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Lentil and Brown Rice SoupLentil and Brown Rice Soup

Jami Nolen

October 31, 2010

 

This is a healthy and inexpensive soup that will give your trick-or-treaters plenty of energy for a night out on the town.

 

Ingredients

  • 1 tablespoon olive oil
  • 1¼ cups chopped onion
  • 1 cup chopped celery
  • ¾ cup chopped carrot
  • 1 garlic clove, minced
  • 4 cups fat-free vegetable broth
  • 1 cup water
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 cup dried lentils
  • ¾ cup instant brown rice
  • ½ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

 

Preparation

Heat oil in a small Dutch oven over medium-high heat. Add onion, celery, carrot and garlic to pan; sauté 8 minutes or until tender. Add broth, water and tomatoes; bring to a boil. Stir in lentils; simmer 25 minutes, stirring occasionally. Stir in rice; simmer 20 minutes, stirring occasionally. Stir in red pepper, salt and black pepper.

 

Nutrition Information

Calories: 292 (11% from fat)
Fat: 3.6 g (sat 0.4 g, mono 1.8 g, poly 0.6 g)
Protein: 15.5 g
Carbohydrate: 52.3 g
Fiber: 14.7 g
Cholesterol: 0.0 mg
Iron: 5.2 mg
Sodium: 605 mg
Calcium: 95 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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