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Lentil and Wild Rice Soup

Lentils have a ton of protein and fiber so they are a fantastic food to incorporate into your meals when on a diet. Because of their nutritional value I’ve really wanted to incorporate them into a monthly menu. So I did a little investigating and found out that lentils pair quite well with wild rice.

After trying a few different combinations I put together this recipe for Lentil and Wild Rice Soup. The picture makes it look a little bland, but let me assure the taste is not! It is delish! If you’re a soup fan, try this recipe. Or, if you need an idea for a side dish, reduce the liquid by about 2 cups for a thicker consistency.

I’m now on the hunt for other lentil recipes so if you have a favorite, please share with us in the comments!


Christine @ onceamonthmeals.com


  • 1 cup onion, diced
  • 1/2 cup carrots, diced
  • 1/2 cup celery, diced
  • 2 garlic cloves, minced
  • 1 cup wild rice
  • 16 ounces uncooked lentils, rinsed
  • 1 cup tomatoes
  • 8 cups chicken broth
  • 1 cup spinach
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1 bay leaf
  • salt and pepper
  • non-stick cooking spray


Heat heavy pot on medium. Once hot spray with non-stick cooking spray, add the onion, carrot, celery, and garlic and sweat until the onions are translucent. Add the rice lentils, tomatoes, broth, spinach and spices. Increase heat to medium high and bring to a boil. Reduce heat to low, cover and simmer until the lentils and rice are tender, approximately 35 to 40 minutes.

Freezing Directions:

Once soup is cool, transfer individual servings to pint size freezer bags and freeze flat. To serve: Defrost in refrigerator overnight, transfer contents to bowl, and heat in microwave at 50% power for 2 minutes.

Nutritional Information:

Servings: 4 • Serving Size: 2 cups  • Calories: 215 • Fat: 2 • Protein: 14 • Carbs: 39  • Fiber: 11  • Weight Watchers Points Plus: 4

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11 Responses to “Lentil and Wild Rice Soup”

  1. Jen says:

    Love lentils! Here is a recipe from Allrecipes.com that is a family favorite.

    Sweet Potato, Carrot, Apple and Red Lentil Soup

    * 1/4 cup butter
    * 2 large sweet potatoes, peeled and chopped
    * 3 large carrots, peeled and chopped
    * 1 apple, peeled, cored and chopped
    * 1 onion, chopped
    * 1/2 cup red lentils
    * 1/2 teaspoon minced fresh ginger
    * 1/2 teaspoon ground black pepper
    * 1 teaspoon salt
    * 1/2 teaspoon ground cumin
    * 1/2 teaspoon chili powder
    * 1/2 teaspoon paprika
    * 4 cups vegetable broth
    * plain yogurt


    1. Melt the butter in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
    2. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
    3. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
    4. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.

  2. Tricia says:

    This looks yummy! I will have to try this soon.

  3. I love these stewed tomatoes and lentils: http://www.vanderbiltwife.com/2010/02/stewed-lentils-and-tomatoes-5-dinner.html

    So easy and delicious! I’ll have to try your recipe.


  4. Emily says:

    This recipe comes from a brilliant chef I used to work with here in Kansas City, Chef Gary Hild. He really strives to make good food that’s good for you. My friends and I triple the recipe and make 2 FULL stock pots worth of soup. Most of it goes into the freezer, then we just have to make the yogurt garnish when we’re ready to eat it. Kiddos and adults alike love this. Sometimes, we hadd cooked rice to the soup to make it hardier for itsy bitsy eaters (those on like a stage 2 type of baby food).
    □Sprig of fresh parsley, thyme and cilantro
    □1 celery stalk
    □3 T. olive oil
    □1 chopped onions
    □2 chopped carrots
    □5 garlic cloves, chopped
    □1 T. cumin
    □1 T. paprika
    □2 tsp. ground tumeric
    □2½ c. french lentils
    □2½ quarts vegetable or chicken stock
    □Juice of ½ a lemon
    □⅔ c. heavy cream (i also use 1% milk when i don’t have the cream on hand)
    □2 T. butter
    Lemon Yogurt:
    □½ c. plain yogurt
    □2 T. chopped fresh cilantro
    □Zest of one lemon

    Put the fresh herbs inside the celery and tie with cooking twine. This makes a bouquet garni. Heat the oil in the pan and add onions, carrots, garlics and spices, saute until tender. Add bouquet garni, lentil and stock. Bring to a boil. Lower the heat and simmer covered for 45 minutes until the lentils are very tender. Discard bouquet garni. Remove ½ the soup from the pan. Process this portion in a food blender or with an immersion blender. Blend soup back together again. Stir in lemon juice, cream and butter. Taste, and adjust any seasoning. Mix all the lemon yogurt ingredients together in a small bowl. Dish up the soup and garnish with a dollop of lemon yogurt and fresh cilantro. Serves 6.

  5. Lauren says:

    We made this tonight and my kids (all under 7) LOVED it!! Everyone had 2nds. I pureed a bowl for our youngest and he looked like a little bird as I was feeding him. I couldn’t feed him fast enough. Thanks for another great recipe!

  6. sooney says:

    This is sooo good. I just made it. I have never thought of making an italian style lentil soup.

  7. Lisa says:

    I’m a little confused. I just added up the Weight Watchers points using their “Recipe Builder” tool, and it calculates it at 12 points per serving… the lentils alone are 7 points per serving. I based it off of 4 servings. The rice and lentils combine for 45 points for the whole thing… Am I missing something?

  8. Chris says:

    There’s a lentil and wild rice soup my mom used to make that was sooooo tasty, & to me, the ultimate comfort food. It was vegetarian because there was dairy in it, but could probably be vegan with a few substitutions. Unfortunately, I can’t remember the exact measurements for the ingredients, but I remember what was in it. It wasn’t hard to make, so one of these days, I’m planning to try to make it & make adjustments based on how it comes out. But it was really more a stew than a soup, it was very thick and hearty. But anyway, these were the ingredients in it:

    Wild Rice
    Frozen Vegetable Medley
    Milk (whichever you like, skim, whole, lowfat, etc.)
    Sharp cheddar cheese
    Salt and freshly ground pepper to taste

    We’d have that with a crusty roll & man was it good! Every time I’d come home from college I’d request it. I’m assuming you could use vegan substitutes for the milk and cheese. But it’s really tasty, & I’m hoping through trial and error I can replicate it-it didn’t have many ingredients in it, so it shouldn’t be hard.

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