Post by ruth on Jan 22, 2007 18:42:34 GMT
Lentil-Vegetable Super Soup
Serves 10 -- Vegan
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.
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
Directions:
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.
ALSO PER SERVING: 93mg calcium; 5mg iron; 0 IU vitamin d; 0mcg vitamin b12; 2mg zinc
PER SERVING: 297 CAL; 18 G PROT; 4 G TOTAL FAT (0 SAT. FAT); 50 G CARB.; 0 MG CHOL; 599 MG SOD.; 18 G FIBER; 7 G SUGARS
Serves 10 -- Vegan
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.
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
Directions:
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.
ALSO PER SERVING: 93mg calcium; 5mg iron; 0 IU vitamin d; 0mcg vitamin b12; 2mg zinc
PER SERVING: 297 CAL; 18 G PROT; 4 G TOTAL FAT (0 SAT. FAT); 50 G CARB.; 0 MG CHOL; 599 MG SOD.; 18 G FIBER; 7 G SUGARS
