Tomato Rice Soup
Prep time: 
Cook time: 
Total time: 
Serves: Serves: 6 to 8 (makes about 10 cups)
 
Ingredients
  • 1 medium yellow or white onion, chopped (about 2 cups)
  • 6½ cups water
  • 1 can cooked navy or white beans (15 ounces; about 1½ cups) drained and rinsed
  • ¾ cup dry/uncooked, long-grain brown rice
  • 2 cans diced tomatoes (14.5 ounces each; about 3 cups total), undrained
  • 2 ribs celery, sliced (about ⅔ cup)
  • 5 medium white or cremini mushrooms, sliced (about 2 cups)
  • 1 tablespoon dried Italian herb seasoning
  • 1½ teaspoons granulated garlic
  • 3 cups chopped Swiss chard
  • ½ cup chopped fresh basil
Instructions
  1. Heat 1 tablespoon of water in a soup pot over medium-high heat. when the water starts to sputter, add the onion and cook while sitring for about 3 to 5 minutes.
  2. Add the water, beans, rice, diced tomatoes (including juice), celery, mushrooms, Italian seasoning, and granulated garlic, and bring to a boil, uncovered. Reduce the heat to low then cover and cook for 30 minutes.
  3. Stir in the chard then cover and cook for 10 minutes more, until the chard has wilted. Stir in the basil toward the end of cooking.
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.

You may also use other greens in this soup, such as beet greens, collard greens, and kale.

If you want to use fresh tomatoes instead of canned, add 1½ pounds of fresh tomatoes (peeled or unpeeled) chopped, in step 2.

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

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.
Nutrition Information
Serving size: ⅛ recipe (1.25 cups) Calories: 154 Fat: 0.9g Saturated fat: 0.2g Carbohydrates: 30.8g Sugar: 4.9g Sodium: 71mg Fiber: 5.8g Protein: 6.3g Cholesterol: 0
Recipe by Straight Up Food at http://www.straightupfood.com/blog/2015/03/23/tomato-rice-soup/