Challenger School

Lemon Soup with Brown Rice


We naturally seek soothing soups during cold winter months, and especially when we are under the weather with a flu or a cold. Quickly whip up this light yet satisfying soup with just a few kitchen staples – lemons, eggs, frozen brown rice and chicken broth.

Greeks have long enjoyed Avgolemono, a lemon juice- and egg-based soup with its refreshing, floral flavor. Historically lemons have been an important part of the diet because their high vitamin C content helps prevent scurvy. Today, we know that vitamin C acts as an antioxidant which can help lower risk of cancer. There is promising research that many natural substances in lemons such as limonoids also may help prevent cancer

When lemon juice is coupled with broth and eggs, its tart flavor is tempered and the sodium in the broth brings out the sweet undertones of the citrus juice. Brown rice, a good source of fiber, adds texture and a gentle satiating quality to this light soup. For a more substantial soup, frozen peas and carrots and leftover chopped chicken may be added.

It’s important when making this soup to add a little broth to the beaten eggs first to prevent the eggs from congealing when added to the soup pot. Topping soup with a sprinkle of fresh herbs, like dill or parsley, always adds a delightful dimension of garden essence and color.

Serve Lemon Soup with Brown Rice with No-Knead Rustic Bread with Dried Fruit and Nuts or your favorite whole-grain crackers.

Lemon Soup with Brown Rice

◦ 3 cups low-sodium chicken broth
◦ 1½ cups frozen brown rice
◦ 2 large eggs
◦ ¼ cup fresh squeezed lemon juice
◦ Salt and freshly ground pepper
◦ 1 Tbsp. chopped fresh dill or parsley, for garnish

In medium saucepan bring broth to a boil. Add brown rice. Return to a boil. Reduce heat to medium-low and simmer 3-5 minutes. Reduce heat to low.

In medium mixing bowl, whisk together eggs and lemon juice. Slowly whisk in ½ cup hot broth to prevent eggs from curdling when added to pot. Gradually pour egg mixture into saucepan, stirring constantly until incorporated. Consistency will be thin and smooth. Remove saucepan from heat. Season soup with salt and pepper to taste.

Ladle soup into four soup bowls and garnish with dill or parsley. Best served immediately, otherwise rice will absorb soup.

Makes 4 servings.

Per serving: 151 calories, 4 g total fat (1 g saturated fat), 21 g carbohydrate, 9 g protein, 1 g dietary fiber, 93 mg sodium.


About author

Dana Jacobi

Dana Jacobi

Chef, The American Institute for Cancer Research

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