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.

Ingredients
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)

Instructions
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)

NOTES

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.

TomatoProducts_9562

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.

typesofgreens

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.

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