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.
Black Bean and Brown Rice Soup
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Ingredients
- 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
Instructions
- 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 Notes
Nutrition Facts
Black Bean and Brown Rice Soup
Amount Per Serving
Calories 222
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 17mg
1%
Total Carbohydrates 40g
13%
Dietary Fiber 9g
36%
Protein 11g
22%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 222 cal, 3g fat (1g mono, 1g poly, 0g sat), 0mg chol, 11g protein, 40g carb, 9g fiber, 17mg sodium
