Wild Rice and Lentil Soup is a nutritious and flavorful soup that combines the goodness of lentils, wild rice, mixed vegetables, and low-sodium vegetable juice. This heart-healthy soup is low in sodium, low in fat, and high in fiber, making it a perfect choice for those looking for a nourishing and wholesome meal.
INGREDIENTS:
- ½ cup (96 g) lentils, sorted, rinsed, and drained
- 3 cups (700 ml) water
- ½ cup (80 g) wild rice
- 2 cups (475 ml) low-sodium vegetable juice
- 10 ounces (280 g) frozen mixed vegetables
- 1 cup (235 ml) skim milk
- ½ cup (58 g) shredded Cheddar cheese
PREPARATION:
- Soak the lentils in water overnight or for 6 to 8 hours. Drain and discard the soaking water.
- In a slow cooker, combine the soaked lentils, wild rice, low-sodium vegetable juice, frozen mixed vegetables, skim milk, and shredded Cheddar cheese. Mix well.
- Cover the slow cooker and cook on low heat for 5 to 8 hours, or until the vegetables are tender.
YIELD:
- 8 servings
NUTRITIONAL INFORMATION PER SERVING:
- 215 g water; 130 calories (21% from fat, 22% from protein, 58% from carb)
- 7 g protein; 3 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat
- 19 g carb; 4 g fiber; 4 g sugar; 171 mg phosphorus; 126 mg calcium; 1 mg iron; 120 mg sodium
- 330 mg potassium; 2606 IU vitamin A; 40 mg ATE vitamin E; 18 mg vitamin C; 9 mg cholesterol
Wild Rice and Lentil Soup is a delightful and nutritious soup that combines the earthy flavors of lentils and wild rice with the added goodness of mixed vegetables, low-sodium vegetable juice, and a touch of creamy Cheddar cheese. This soup is not only satisfying and delicious but also a fantastic way to incorporate heart-healthy ingredients into your diet.
Lentils are a nutritional powerhouse, rich in protein, fiber, and essential vitamins and minerals. They provide a hearty and satisfying base for this soup, ensuring you stay full and energized. Wild rice, with its nutty flavor and chewy texture, adds depth and complexity to the dish, as well as additional fiber and minerals.
Mixed vegetables, including frozen varieties, bring a vibrant array of colors and flavors to the soup. They provide an abundance of vitamins, minerals, and antioxidants, adding both nutrition and freshness to the dish. Low-sodium vegetable juice serves as the liquid base, infusing the soup with even more vegetable goodness and depth of flavor.
The addition of skim milk adds a creamy and velvety texture to the soup, while the shredded Cheddar cheese contributes a hint of richness and a pleasant savory note. You can adjust the amount of cheese to your preference or omit it altogether for a dairy-free version.
Preparing Wild Rice and Lentil Soup is a breeze with the help of a slow cooker. Simply soak the lentils, drain them, and combine all the ingredients in the slow cooker. Let the soup simmer on low heat for a few hours, allowing the flavors to meld together and the ingredients to become tender.
With each serving of Wild Rice and Lentil Soup, you’ll enjoy a bowl full of goodness and nourishment. The combination of protein, fiber, and essential nutrients makes this soup not only delicious but also a wholesome and satisfying choice. It’s a perfect meal on its own or can be accompanied by a side salad or crusty bread for a complete and well-rounded dining experience.
Make a batch of Wild Rice and Lentil Soup for a comforting weeknight dinner or prepare it ahead of time for easy and healthy lunches throughout the week. The leftovers can be stored in the refrigerator for a few days or frozen for future enjoyment.
Embrace the heart-healthy combination of flavors and nutrients in Wild Rice and Lentil Soup. It’s a delightful soup that will warm your soul and nourish your body with each spoonful. Enjoy the simplicity and wholesomeness of this delicious soup and savor its comforting and nourishing qualities.
