Traditional lentil soup with greens and rice is a beloved dish in various cultures, known for its nourishing and hearty qualities. This classic, traditional lentil soup combines tender lentils, vibrant greens like spinach or kale, and rice, creating a perfect blend of textures and flavors. This nourishing lentil soup offers a nutritious and satisfying option. In this article, we’ll delve into the numerous benefits of traditional lentil soup with greens and rice, providing step-by-step instructions for making this delicious dish. Also, we’ll explore the nutritional value of lentil soup with greens and rice, helping you understand why it’s both a nourishing meal and a favorite for all ages.
Why Lentil Soup with Greens and Rice?
Lentil soup with greens and rice isn’t just a meal—it’s a complete, balanced dish. The combination of lentils, leafy greens, and rice delivers an abundance of nutrients in every spoonful. Here’s why you should add this to your weekly meal rotation:
Lentils: A Nutrient-Rich Powerhouse
Lentils are a rich source of plant-based protein, essential for muscle recovery and supporting immune system function. One cup of cooked lentils provides approximately 18 grams of protein, making them a great source of protein for vegetarians and vegans. They are also rich in fiber, which is good for digestion, regulation of blood sugar levels, and helps with weight management by keeping you full longer.
Lentils are packed with a variety of key nutrients, such as:
- Iron: Crucial for transporting oxygen throughout the body via the bloodstream.
- Folate: Crucial for cellular function and tissue development, particularly during pregnancy.
- Magnesium: Plays a key role in supporting muscle and nerve functions, as well as maintaining a healthy immune system.
Greens: Adding More Nutrients to Your Bowl
Greens like spinach and kale are rich in vitamins A, K, and C, which make them a great plus to your soup. These vitamins play an important role in promoting healthy vision, skin, and hopefully boosting your immune system. Kale, for example, contains more vitamin C than an orange; it’s an excellent anti-inflammatory food as well.
Rice: Comforting and Filling
Rice serves as the base for this delicious soup. It gives it a satisfying texture and makes it a filling dish. It’s a simple carbohydrate that provides energy and, when paired with lentils, it helps balance the dish’s protein content, creating a well-rounded meal. Brown rice adds extra fiber compared to white, while also providing a special flavor that complements the lentils and greens.
How to Make Traditional Lentil Soup
Ingredients:
- 1 cup of dried lentils, either green or brown, thoroughly rinsed.
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric (optional for additional flavor)
- 1 teaspoon ground coriander
- 4 cups vegetable broth (or substitute with water if preferred)
- 2 cups fresh spinach or kale, chopped (or frozen spinach)
- 1 cup cooked rice (brown or white)
- Salt and pepper to taste
- 1 tablespoon lemon juice (optional)
- Fresh herbs (parsley or cilantro) for garnish
Instructions:
- Warm olive oil in a big pot on medium heat. Sauté the onion until it softens and becomes translucent, about 4 minutes. Stir in the minced garlic and cook for an additional 30 seconds to release its fragrance.
- Spices and Flavor: Add cumin, turmeric, and coriander to the pot. Stir to coat the onions and garlic with the spices; cook for an additional minute to allow the spices to bloom.
- Stir the rinsed lentils into the pot, then pour in the vegetable broth. Stir thoroughly, bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook until the lentils are tender and have absorbed most of the liquid (25-30 minutes). Add more broth or water if necessary to reach your preferredsoup consistency.
- Add the greens and rice to your traditional lentil soup: Once the lentils are cooked, stir in the chopped greens and cooked rice. Let the soup simmer until the greens are wilted and the rice is warmed through (additional 5-7 minutes ).
- Season and Adjust Flavor: Add salt and pepper to the soup according to your preference; adjust the seasoning so to achieve the desired taste. You can also stir in a tablespoon of lemon juice for a burst of freshness, or garnish with fresh herbs like parsley or cilantro.
- Serve and Enjoy: Ladle the soup into bowls and enjoy the comforting flavors of this hearty, nutritious meal!
Nutritional Value of Lentil Soup with Greens and Rice
Lentil soup with greens and rice is an incredibly nutritious dish. Full of protein, fiber, and vitamins; it provides a variety of health benefits.
A breakdown of the main nutritional benefits:
Lentil Soup Nutrition:
- Calories in Lentil Soup: One serving of lentil soup typically contains around 250-300 calories, depending on the exact ingredients used. This makes it a great option for a balanced lunch or dinner.
- Protein: Lentils provide a high amount of plant-based protein. A serving of cooked lentils offers about 18 grams of protein.
- Fiber: Lentils are loaded with fiber, offering about 15 grams per cup. Fiber is essential for supporting digestive health and helps to regulate blood sugar levels.
- Vitamins and Minerals: This soup is a great source of several vital nutrients, including iron, magnesium, potassium, and vitamins A, C, and K from the greens.
Health Benefits:
- Supports Digestion: The fiber in lentils and rice contributes to overall gut health and helps maintain regular digestion.
- Keeps You Satisfied: With a good balance of fiber and protein, this soup can help keep you feeling full longer, making it a nourishing meal choice.
- Provides Essential Nutrients: Lentils, greens, and rice offer a variety of vitamins, minerals, and plant-based protein that contribute to overall well-being.
- A Wholesome Meal for Any Season: This nutrient-packed soup is a comforting and balanced option for any time of the year.
Conclusion
Traditional Lentil Soup with Greens and Rice is a hearty, nutritious dish perfect for any occasion. Its rich flavors, health benefits, and simplicity make it a must-try for home cooks. Whether you’re craving comfort or looking for a nutrient-packed meal, this soup delivers both in every spoonful.
If you enjoyed this recipe, why not try another cozy and flavorful soup? Check out our Taco Soup Frios Recipe—your new go-to comfort meal! It’s packed with bold flavors and just as satisfying, making it a great addition to your meal rotation.
Traditional Lentil Soup with Greens and Rice
This hearty and nutritious lentil soup combines lentils, leafy greens like spinach or kale, and rice for a comforting and protein-rich meal.
Prep Time 10 minutes mins
Cook Time 35 minutes mins
Total Time 45 minutes mins
Course Soup
Cuisine Mediterranean, Middle Eastern
Servings 4 bowls
Calories 280 kcal
Main Ingredients
- 1 cup dried lentils green or brown, rinsed
- 1 medium onion diced
- 2 cloves garlic minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 0.5 tsp turmeric optional
- 1 tsp ground coriander
- 4 cups vegetable broth or water
- 2 cups fresh spinach or kale chopped
- 1 cup cooked rice brown or white
- salt and pepper to taste
- 1 tbsp lemon juice optional
- fresh herbs parsley or cilantro for garnish
Warm olive oil in a large pot over medium heat. Sauté the diced onion until soft and translucent, about 3-4 minutes.
Add minced garlic and cook for an additional 30 seconds until fragrant.
Stir in cumin, turmeric, and coriander. Cook for another minute to bloom the spices.
Add the rinsed lentils and pour in the vegetable broth. Stir, bring to a boil, then reduce heat to a simmer. Cover and cook for 25-30 minutes until the lentils are tender.
Stir in the chopped greens and cooked rice. Simmer for another 5-7 minutes until the greens wilt and the rice is warmed through.
Season with salt and pepper to taste. Optionally, add lemon juice for a burst of freshness.
Garnish with fresh parsley or cilantro and serve warm.
This soup is naturally gluten-free and can be made in advance. Store leftovers in the refrigerator for up to 4 days or freeze for up to 3 months.
Keyword Healthy, Protein-rich, Vegetarian
Common Questions
Can I use other vegetables in this soup?
Yes! You can add other vegetables like carrots, celery, or zucchini to the soup to increase its nutritional value and add more flavor.
What kind of lentils are best for this soup?
Green or brown lentils are ideal for soups as they hold their shape well when cooked. Red lentils tend to break down into a mushy texture, which is not preferable for this recipe.
Is this soup gluten-free?
Yes, lentil soup with greens and rice is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
Can I make traditional lentil soup with greens and rice in a slow cooker?
Yes, making this soup in a slow cooker is a great option if you want to set it and forget it. To prepare the soup in a slow cooker, follow these steps:
Sauté the onion and garlic in a pan, then transfer them to the slow cooker.
Add the rinsed lentils, vegetable broth, and spices to the slow cooker.
Set it on low and cook for 6-8 hours, or on high for 3-4 hours, until the lentils are tender.
About 30 minutes before serving, stir in the rice and greens. Let them cook until the rice is tender and the greens are wilted. This method ensures that the soup has a rich, slow-cooked flavor, with minimal hands-on time.
Can I add meat or other proteins to Traditional Lentil Soup?
Absolutely! While this traditional lentil soup with greens and rice is a complete vegetarian dish, you can easily add meat or other protein sources if desired. Some options include:
Chicken: Shredded rotisserie chicken can be added for an extra protein boost.
Turkey: Ground turkey works well and complements the spices in the soup.
Tofu or Tempeh: For a vegetarian protein option, cubed tofu or tempeh can be added, providing a nice texture while maintaining the soup’s flavor. Adding protein can make the dish even heartier, turning it into a full meal for meat-eaters or those looking to increase their protein intake.
Can I make Traditional Lentil Soup with Greens and Rice in advance?
Yes, this lentil soup with greens and rice can easily be made ahead of time. In fact, the flavors improve after sitting for a day or two. Simply refrigerate it for up to 4 days or freeze it for up to 3 months.
