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.
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.
Notes
PER SERVING: 222 cal, 3g fat (1g mono, 1g poly, 0g sat), 0mg chol, 11g protein, 40g carb, 9g fiber, 17mg sodium
