Description
This healthy French wild rice vegetable soup is vegan, gluten-free, and packed with lentils, leeks, carrots, zucchini, and herbs. A cozy, nourishing one-pot meal!
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small leek, green and white parts, sliced (see Note about washing below)
- 2 cloves garlic, minced
- 2 medium (about 6 ounces total) carrots, sliced
- 2 small (about 8 ounces total) zucchini, sliced
- 4 ounces mushrooms, sliced
- 1 tsp Herbes de Provence (seasoning blend)
- ½ cup uncooked wild rice
- 1/2 cup uncooked brown lentils
- 4 cups water vegetable broth
- 1 cup water
- 1 (14.5-ounce) can diced tomatoes, with juice
- 1/4 teaspoon salt (optional)
- 1/2 teaspoon black pepper
Instructions
- Heat olive oil in a large heavy pot or Dutch oven over medium heat.
- Add leeks, garlic, carrots, and sauté for 5 minutes.
- Add zucchini and mushrooms and sauté for 2 minutes
- Add Herbes de Provence, wild rice, and brown lentils and sauté for 1 minute.
- Add vegetable broth, water, tomatoes, salt (optional), and black pepper. Stir well, cover, and simmer for about 40-45 minutes, until wild rice and lentils are tender. Stir occasionally. May need to add additional water to replace water lost in evaporation. Should make a thick, hearty soup.
- Makes 8 servings (about 1 1/2 cups each).
Notes
Leeks often contain sand or dirt in their layers. For best results, slice the leeks, then wash in a colander to remove dirt.
Instant Pot Directions: Follow steps 1- 4 using the sauté setting of your Instant Pot. Follow step 5 in the Instant Pot, using the “soup” setting. Cook according to manufacturer’s directions. Use quick release button. Serve immediately.
Slow Cooker Directions. Some slow cookers have a “sauté” function. For best results, follow steps 1- 4 using the sauté setting of your Slow Cooker. Follow step 5 in the slow cooker, then cover and cook on high for 4-6 hours or 8-12 hours. Cook according to manufacturer’s directions. Serve immediately. If you’re slow cooker does not have that function: Place all ingredients in the container of the Slow cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Soup
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 84
- Sugar: 3 g
- Sodium: 148 mg
- Fat: 2 g
- Saturated Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Protein: 3 g