Wild Rice and Lentil Soup

Maryann Markano Wilmington, DE

Prep. Time: 5 Minutes
Soaking Time: 6–8 Hours, or Overnight
Cooking Time: 5–8 Hours


  • ½ cup dried lentils, sorted, rinsed, and drained
  • 3 cups water
  • 6-oz. pkg. long-grain and wild rice blend, with spice packet
  • 14-oz. can vegetable broth
  • 10-oz. pkg. frozen mixed vegetables
  • 1 cup skim milk
  • ½ cup reduced-fat mild cheddar cheese, shredded

Ideal Slow Cooker Size: 3½–4-Quart


  1. Cover lentils with water and soak overnight or for 6–8 hours. Drain and discard soaking water.
  2. Put all ingredients into slow cooker, including the 3 cups fresh water. Mix well.
  3. Cook on Low 5–8 hours, or until the vegetables are done to your liking.

Per Serving: 240 calories (25 calories from fat), 2.5g total fat (1.5g saturated, 0g trans), 5mg cholesterol, 280mg sodium, 42g total carbohydrate (7g fiber, 5g sugar), 13g protein, 30%DV vitamin A, 10%DV vitamin C, 15%DV calcium, 15%DV iron.