This unique take on traditional, antioxidant-rich black bean soup adds whole-grain brown rice for hearty texture and even more nutrients. Reduce the amount of crushed red pepper if you like less heat. Serve with a dollop of plain Greek yogurt.
Recipe Ingredient Details:
4 1/2 quarts water
12 ounces dried black beans (pick out any debris), rinsed
1 tablespoon olive oil
10 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon fennel seeds
1 bay leaf
1 cup chopped fresh parsley
1/2 cup uncooked brown rice, rinsed
1 teaspoon ground black pepper
1 (28-ounce) can whole tomatoes in juice
Chopped fresh parsley, for garnish
Bring water to a boil in a large covered pot. Add beans, oil, garlic, red pepper flakes, fennel seeds, bay leaf, and parsley. Cook over medium heat, uncovered, for 1 hour, stirring occasionally. Add rice, pepper, and salt to taste. Reduce heat and simmer 1 hour more, stirring occasionally.
Slightly crush tomatoes with hands; stir tomatoes and juices into soup. Cook 30 minutes or until beans are soft. Salt to taste and sprinkle with fresh parsley to serve.
Recipe Additional Notes:
PER SERVING: 222 cal, 3g fat (1g mono, 1g poly, 0g sat), 0mg chol, 11g protein, 40g carb, 9g fiber, 17mg sodium
Mon, 2013-08-05 14:49