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Skinny Lentil Soup

Bob Lively wrote:
I'll see your curried red lentil soup and raise you one. Here is my recipe which has a lot of similarities, but the red lentils and brown rice make a complete protein. Whether you make my recipe or yours, you may want to throw in a little brown rice.

(This recipe makes 2 quarts soup and serves 4-6)

  • 1 large onion, finely chopped
  • 1 large green pepper, diced
  • 1 large celery stalk, diced
  • 2 small zucchini, cubed
  • 4 garlic cloves, minced
  • 3 Tablespoons brown rice
  • 1 Tablespoon extra virgin olive oil
  • Ω tsp dried thyme leaves
  • 1 14 oz. can nonfat, low sodium chicken broth
  • 1 bay leaf
  • 1 teaspoon chicken base
  • Ω tsp dried basil
  • 1 large carrot, diced
  • Ω tsp sugar
  • 2 14 oz. cans no-salt diced tomatoes
  • Ω tsp cumin seeds
  • Ω cup red lentils
  • º tsp black pepper
  • 2 cups water
  • salt, if any, to taste

(Preparation: 15 Minutes. Cooking: 45 minutes)
  1. In Dutch oven, combine onion, celery, garlic, olive oil.
  2. Steam over low heat with lid on till translucent.
  3. Add all remaining ingredients, bring just to boil, and simmer about 25 minutes until lentils are al dente.

Per one cup serving: 100 calories (15% from fat ~ 1.5 gm), 5 grams protein, ~130mg sodium
The lentils and rice combine to make a complete protein meal

Contributed by Bob Lively