Black Bean and Rice Soup
A serving of this soup is a very high source of fibre. ÌÇÐÄÊÓƵ recommends choosing foods with at leastÌýtwo grams of fiber per serving. The whole grain brown rice, vegetables and black beans all increase the amount of fiber in this soup.
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1 cupÌýBrown rice, dryÌý250 mL
2 cupsÌýWater Ìý500 mL
2 TbspÌýCanola oil Ìý30 mL
1 mediumÌýOnion, dicedÌý1 medium
2 cupsÌýCanned diced tomatoes Ìý500 mL
2 cupsÌýCanned or frozen corn Ìý500 mL
1–14 ounce canÌýNo salt added black beans, rinsed and drained Ìý1–398 mL can
2 tspÌýSalt Ìý10 mL
1 tspÌýPepperÌý5 mL
2 tspÌýGarlic powderÌý10 mL
1 tspÌýGround cuminÌý5 mL
6 cupsÌýWater or low sodium vegetable brothÌý1.5 L
1 cupÌýParsley, minced Ìý250 mL
1 largeÌýFresh lime cut into wedges Ìý1 large
Directions:
1.ÌýIn a heavy pan, mix rice and 2 cups of water. Bring to a boil, lower heat, cover and cook until all the water is absorbed (20–30 minutes).
2.ÌýRemove rice from heat, fluff with a fork, cover and set aside.
3.ÌýIn large pot, heat oil; add diced onion and sauté until onion is soft. Add tomatoes, corn, black beans, salt, pepper, garlic powder and cumin. Add water or broth; cover and bring to a boil.
4.ÌýAdd rice to the pot; simmer for another 10–15 minutes until rice is fully cooked. Add minced parsley.
5.ÌýServe soup hot with lime wedges.
Makes 6 servings (500 mL/ 2 cups/ 585 g)
Per Serving: 220 calories, 6 g fat (0.5 g saturated fat, 0 g trans fat), 430 mg sodium, 38 g carbohydrate, 4 g protein, 7 g fibre.
For more recipes, see Inspiring Healthy Eating at
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