Freezer Meal Recipes / Lunch / Lentil and Wild Rice Soup

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. 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.
4 Servings Meet The Cook Print
Lentil and Wild Rice Soup

Ingredients

  • 1 cup dice Onion
  • ½ cups dice Carrot
  • ½ cups dice Celery
  • 2 teaspoons mince Garlic, Cloves
  • 1 cup Wild Rice
  • 16 ounces Lentils, Brown
  • 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
  • ⅛ teaspoons Salt
  • ⅛ teaspoons Black Pepper

Freezer Containers

  • 4 Quart Freezer Bags

Supplies

  • Cooking Sprays
  • Labels

Nutritional Information

  • Serving Size: 2 cups
  • 211 Calories
  • 1g Fat
  • 0mg Cholesterol
  • 1406mg Sodium
  • 717mg Potassium
  • 38g Carbs
  • 12g Fiber
  • 7g Sugars
  • 14g Protein
  • WW+ Plus 5
  • THM Meal Type- E

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. Reheat in microwave for 1-2 minutes.

9 Comments

Join the discussion
  1. Love lentils! Here is a recipe from Allrecipes.com that is a family favorite.Sweet Potato, Carrot, Apple and Red Lentil Soup
    Ingredients * 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 yogurtDirections 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.

    1. This recipe looks wonderful!! It sounds like a fall recipe to me so I’m definitely going to try it then. Thanks for sharing!

  2. 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 lemonPut 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.

  3. 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!

  4. 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?

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