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Lentil and Wild Rice Soup - Lunch Version

<p>Lentils have a ton of protein and fiber so they are a fantastic food to incorporate into your meals when on a diet. If you're a soup fan, try this recipe. Or, if you need an idea for a side dish, reduce the liquid for a thicker consistency.</p>
4 Servings Recipe By

Ingredients

  • 1 cup dice Onion
  • 1/2 cups dice Carrot
  • 1/2 cups dice Celery
  • 2 teaspoons mince Garlic, Cloves
  • 1 cup Wild Rice
  • 16 ounces Lentils, Brown, Dry
  • 1 cup Diced Tomatoes, Canned
  • 8 cups Chicken Broth/Stock
  • 1 cup Spinach
  • 1 teaspoon Oregano, Dried
  • 1 teaspoon Basil, Dried
  • 1 whole Bay Leaf
  • 1/8 teaspoons Salt
  • 1/8 teaspoons Black Pepper

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 2 cups
  • 664 Calories
  • 3g Total Fat
  • 1g Sat Fat
  • 0g Trans Fat
  • 9mg Cholesterol
  • 1916mg Sodium
  • 124g Total Carb
  • 20g Fiber
  • 9g Total Sugars (Includes 0g Added Sugars)
  • 40g Protein
  • 6 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Heat heavy pot sprayed with cooking spray on medium heat.
  2. Add the onion, carrot, celery, and garlic and sweat until the onions are translucent.
  3. Add the rice, lentils, tomatoes, broth, spinach and spices.
  4. Increase heat to medium high and bring to a boil.
  5. Reduce heat to low, cover and simmer until the lentils and rice are tender, approximately 35 to 40 minutes.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Heat heavy pot sprayed with cooking spray on medium heat.
  2. Add the onion, carrot, celery, and garlic and sweat until the onions are translucent.
  3. Add the rice, lentils, tomatoes, broth, spinach and spices.
  4. Increase heat to medium high and bring to a boil.
  5. Reduce heat to low, cover and simmer until the lentils and rice are tender, approximately 35 to 40 minutes.
  6. Let cool.
  7. Divide among indicated number of freezer bags. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Reheat in microwave until warmed through.

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