Med Veg - Tomato-Lentil Soup with Brown Rice

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Tomato-Lentil Soup with Brown Rice

 

Recipe By :Donna Klein

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons extra-virgin olive oil

2 bunches scallions -- (12 to 16), white parts chopped, 1/2 cup

thinly sliced green tops reserved

4 ounces carrots -- (about 2 small), chopped

1 stalk celery -- chopped

2 large garlic cloves -- finely chopped

4 cups vegetable broth

1 cup water

1 cup lentils -- rinsed and picked over

1/4 cup brown rice

1 14 oz can whole tomatoes -- drained, seeded, and coarsely chopped,

juices reserved

1/2 teaspoon dried thyme leaves

1 large bay leaf

salt and freshly ground black pepper, to

taste

 

Mediterranean cooks, who largely prefer refined short-grain white rice for

risotto and long-grain white rice for pilaf, seldom use the brown variety,

despite its established healthfulness. But I have found that the brown variety

works well in soups with a fairly long simmering time, producing a heartier

texture and slightly nuttier taste. This wholesome, mild-flavored soup is a

safe choice to serve to children.

 

In a mediuum stockpot, heat the oil over medium heat. Add the white parts of

the scallions, the carrots, celery, and garlic; cook, stirring often, until

softened, about 5 minutes.

 

Add the broth, water, lentils, rice, tomatoes and their juices, thyme, bay leaf,

salt, and pepper; bring to a boil over medium-high heat. Reduce the heat and

simmer gently, partially covered, until the lentils and rice are tender,

stirring occasionally, 50 to 60 minutes. Discard the bay leaf. Serve hot,

garnished with the reserved scallion greens.

 

Advance Preparation - The soup can be held, covered, over very low heat for 1

hour. The soup can be stored, covered, in the refrigerator for up to 3 days.

Reheat over low heat. You will need to add more broth or water.

 

Source:

" The Mediterranean Vegan Kitchen "

Copyright:

" 2001 "

 

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Per Serving (excluding unknown items): 463 Calories; 12g Fat (22.2% calories

from fat); 22g Protein; 71g Carbohydrate; 20g Dietary Fiber; 2mg Cholesterol;

1660mg Sodium. Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 2 1/2

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0