Rice and Lentil Soup or Stew

Warm, hearty, and packed with wholesome ingredients, this Rice and Lentil Soup or Stew is the ultimate comfort meal that’s as nutritious as it is satisfying. Featuring earthy lentils, tender rice, and a medley of fresh vegetables simmered in aromatic spices like cumin, turmeric, and smoked paprika, this dish strikes the perfect balance between flavor and nourishment. The recipe is versatile enough to enjoy as a thick stew or a lighter soup, depending on your preference. Ready in under an hour, this one-pot wonder is ideal for cozy family dinners or meal prepping for the week. Garnish with fresh parsley and a squeeze of zesty lemon for a bright finishing touch, and enjoy a comforting bowl that’s vegan, gluten-free, and packed with plant-based protein.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 6 cups vegetable broth
• 1 cup dried green or brown lentils
• 1 cup long-grain white or brown rice
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)
• 1 lemon lemon wedges (optional for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3–4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Pour in the vegetable broth and bring it to a simmer.

Step 5

Add the lentils, rice, canned diced tomatoes (with their juices), ground cumin, ground turmeric, ground coriander, smoked paprika, bay leaf, salt, and black pepper.

Step 6

Stir to combine and bring the mixture to a gentle boil.

Step 7

Reduce the heat to low, cover the pot, and simmer for 30–35 minutes, or until the lentils and rice are tender. Stir occasionally to prevent sticking.

Step 8

Taste and adjust seasonings as needed, adding more salt or black pepper to your preference.

Step 9

Remove the bay leaf before serving.

Step 10

Serve hot in bowls. Garnish with chopped parsley and a squeeze of fresh lemon juice, if desired.

Nutrition Facts

Serving size	2642.4 grams (2642.4g)

Amount per serving	% Daily Value*
Calories	2095

Total Fat 57.60g	74%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 10.60g
Cholesterol 9mg	3%
Sodium 6467mg	281%
Total Carbohydrate 319.10g	116%
Dietary Fiber 56.90g	203%
Total Sugars 51.20g
Protein 90.60g	181%

Vitamin D 0IU	0%
Calcium 634mg	49%
Iron 28mg	154%
Potassium 5876mg	125%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.0%

Protein: 16.8%

Carbs: 59.2%