Lentil and Brown Rice Soup

Lentil and Brown Rice Soup - Food & Nutrition Magazine - Stone Soup
Photo by Mackenzie Burgess

This Lentil and Brown Rice Soup is the perfect, plant-based meal to serve on a chilly night. I love the combination of lentils and split peas because they provide great flavor, satisfying protein and a creamy texture. However, if you’re missing the meat, ground beef or chicken breast would also work nicely in this recipe. You could also add in a sprinkle of cheese or nutritional yeast to boost up the protein even more.

Although it’s optional, I like to sauté diced onions and tomatoes before adding the dry ingredients to boost the color and flavor. Don’t be afraid to make this soup your own and add in any of your favorite veggies. Any kind of fresh, frozen or canned vegetables are welcome in this recipe. Broccoli, carrots, corn, cauliflower, zucchini or red peppers are good examples of vegetables that would be great to add.

If you are adding in any extra vegetables, throw them into the pot right before adding the water and letting the soup simmer. If you want to stick with dry ingredients, you could purchase dehydrated vegetables and add those into the dry soup mix.

Lentil and Brown Rice Soup

Serves 6

Ingredients:

Dry ingredients:
• 1 cup green or brown lentils
• ½ cup uncooked brown rice
• ½ cup green split peas
• 1 tablespoon Italian seasoning
• 1 tablespoon dried parsley
• 1 tablespoon garlic powder
• ½ teaspoon ground black pepper
• 2 large vegetable bouillon cubes (1 cube should be equivalent to 1 tablespoon of granulated bouillon)
• 8 cups water

Optional ingredients:
• 1 medium yellow onion, diced
• 1 tablespoon canola oil
• 1-14.5 ounce can diced tomatoes, no salt added

Directions:
1. Optional: Sauté onion in oil in a large stock pot over high heat for 3 minutes. Add can of diced tomatoes.
2. Add dry soup ingredients and 8 cups of water to the same large stock pot. Bring the mixture to a boil over high heat. Lower the heat and simmer for 40 minutes, covered with a lid. Taste and adjust seasonings if necessary.
3. Serve with crusty bread and Parmesan cheese, if desired.
4. Store any leftovers in the fridge for up to 4 days or freeze for up to 4 months. (The dry ingredients will last in the pantry for up to 6 months.)

Notes: If you are not including the onion and diced tomatoes, skip to step 2.

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Mackenzie Burgess
Mackenzie Burgess is a recent graduate at Colorado State University with a bachelor’s in food science and human nutrition, working toward the goal of becoming a registered dietitian nutritionist. Her recipes focus on utilizing fresh produce, reducing food waste and simplifying food. Find more of her recipes on her blog at CheerfulChoices.com.