Lentil and Brown Rice Soup

Warm, hearty, and packed with nutrition, this Lentil and Brown Rice Soup is the ultimate comfort food for any season. Featuring a medley of earthy green or brown lentils, nutty brown rice, and a rich vegetable broth enhanced with aromatic herbs and spices like cumin, smoked paprika, and thyme, this soup is a flavor-packed, protein-rich wonder. Diced carrots, celery, and onions lend a delightful texture, while a can of diced tomatoes adds just the right amount of tangy depth. Perfect for meal prep or a cozy weeknight dinner, this one-pot recipe requires just 15 minutes of prep and offers satisfying, wholesome nourishment for up to six servings. Garnish with a touch of fresh parsley for a pop of color, and enjoy a bowl of this vegetarian, gluten-free delight that’s as nutritious as it is delicious.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely diced
• 2 large carrots, peeled and diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon dried oregano
• 1 cup green or brown lentils, rinsed and drained
• 0.5 cup brown rice, uncooked
• 6 cups vegetable broth
• 1 can can of diced tomatoes (14 oz)
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.

Step 3

Stir in the minced garlic, thyme, cumin, smoked paprika, and oregano. Cook for an additional 1-2 minutes until fragrant.

Step 4

Add the lentils, brown rice, vegetable broth, diced tomatoes with their juices, and the bay leaf to the pot. Stir to combine.

Step 5

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid, leaving a small gap for steam to escape, and let the soup simmer for 40-45 minutes, stirring occasionally.

Step 6

Check the lentils and rice to ensure they are tender. If the soup becomes too thick, add a little more vegetable broth or water to reach your desired consistency.

Step 7

Once the lentils and rice are cooked, season the soup with salt and black pepper to taste.

Step 8

Remove the bay leaf and discard it.

Step 9

Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot and enjoy!

Nutrition Facts

Serving size	(2699.8g)

Amount per serving	% Daily Value*
Calories	1664.4

Total Fat 46.1g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6594.4mg	0%
Total Carbohydrate 265.8g	0%
Dietary Fiber 53.4g	0%
Total Sugars 54.5g
Protein 60.4g	0%

Vitamin D 0IU	0%
Calcium 552.5mg	0%
Iron 21.7mg	0%
Potassium 5448.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.1%

Protein: 14.0%

Carbs: 61.8%