Tomato Rice Soup

Tomatoes and rice are a famous combination, and are complemented nicely in this soup by white beans, greens, and fresh basil. This hearty Tomato Rice Soup can be a meal all on its own, or serve it with a side of homemade, oil-free corn chips.

Tomato-Rice Soup

For a totally salt-free soup, look for salt-free canned diced tomatoes (see photo below) and salt-free canned beans.

1 medium yellow or white onion, chopped (2 cups)
6½ cups water
1 can (15 ounces) Navy or white beans, drained and rinsed (or 1½ cups)
¾ cup uncooked, long-grain brown rice
2 cans (14.5 ounces each) diced tomatoes
2 ribs celery, chopped
5 medium cremini or white mushrooms, sliced (about 2 cups)
1 tablespoon dried Italian herb blend
1½ teaspoons granulated garlic
4 leaves Swiss chard (or other greens), coarsely chopped (2 to 3 cups)
15 large leaves fresh basil, chopped (about 1 cup)

1. Place 1 tablespoon of water into a soup pot on high heat. When the water begins to sputter, add the onion and cook stirring for 3 to 5 minutes, until the onions become softened.

2. Add the water, beans, rice, diced tomatoes (including juice), celery, mushrooms, dried Italian herbs, and granulated garlic, and stir. Bring to a boil, and then reduce heat to a simmer. Cover and cook for 25 minutes.

3. Stir in the chard and cook covered for 10 more minutes. Stir in the basil and serve.

Preparation: 20 minutes
Cooking time: 45 minutes
Serves: 6 to 8 (makes about 10 cups)


Dried herbs: If you don’t have a dried Italian herb blend on hand, use a blend of dried oregano, basil, thyme, rosemary, sage, and/or parsley.

Greens: Other greens that would be good in this soup are beet greens, collard greens, and kale (see photo below).

Fresh tomatoes: If you’d like to go the fresh tomato route, use 1½ pounds fresh tomatoes, cored and chopped (they can be peeled or unpeeled).

Homemade oil-free corn chips: To make your own oil-free corn chips, cut 6-inch corn tortillas into 6 triangular pieces each and place on a baking sheet (no oil or parchment paper on the baking sheet is necessary). Cook at 350 degrees F for 15 minutes. Serve immediately (chips will continue to harden as they cool). To learn about buying the healthiest corn tortillas, click here.


Above: These are some of the packaged tomato products that I like and use. Eden crushed tomatoes in the jar are organic and salt-free, and have a smooth, sweet taste (I’ve only found this at Whole Foods and healthy groceries). Pomi brand has a similar taste and contains only tomatoes and no salt (but is not labeled “organic”). The Muir Glen and 365 brands are organic and salt-free. Some are crushed, some are diced, some are chopped; it doesn’t really matter which you use in this recipe. The Pomi and Eden packages above hold about twice as much volume as a 15-ounce can of diced tomatoes, so no matter what brand and size you use, just be sure you’re using around 25 to 30 ounces in total for this recipe.


Above: Some commonly used cooking greens. I use Swiss chard in this recipe, a green that has a naturally salty taste to it. But any of the above greens may be used. Chard and beet greens are more delicate than kale and collards greens, and so they cook a bit faster.

Click here to visit my Amazon kitchen store with all my favorite products (appliances, pans, kitchen tools, food items, and books). When you make a purchase, I receive a small commission that helps support this site. Thank you for your purchase and your support!

Print Friendly and PDF


Oil-free Granola

Finding a granola that doesn't contain oil is nearly impossible. This is another food that can be perfectly delicious (and still crunchy) without added oil. Making your own homemade granola is very easy, and you don't even need a food … [Continue reading]

Recommended Kitchen Tools

Kitchen Tools

You really don’t need a lot of fancy kitchen tools and equipment to be a good cook, but I do recommend the following handful of basic cutting, blending, cooking, and baking tools to make your at-home meal preparation easier and more enjoyable. … [Continue reading]

Oil-free Hash Browns

Oil Free Hash Browns With Ketchup

Hash browns are usually fried in oil, but eliminating the oil is easy when you use a non-stick pan and know the best way to cut the potatoes. These are delicious with a little granulated onion and garlic, ground black pepper, and homemade … [Continue reading]

Almond-Poppy Seed Cake

Almond Poppy Seed Cake

This festive and hearty cake is not only delicious, but very fragrant. Its few ingredients and steps make for easy preparation, and it may be served plain or with Lemon Frosting. It uses no oil, and still bakes up moist without being greasy. … [Continue reading]