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Hearty Italian White Bean Basil Soup

September 6, 2017

This soup is full of Italian herbs and fresh basil and is super hearty thanks to protein-rich white beans and filling brown rice. This soup is extremely healthy and low-fat, yet it is so filling thanks to the protein and carb content. No need to sacrifice flavor to eat healthy. This will have your house smelling absolutely amazing too!

 

 

Yields 4-5 servings 

 

INGREDIENTS

For the rice

  • 1 cup low sodium vegetable broth (240 mL)

  • 1/2 cup dry long grain brown rice (72 g)

  • 1/8 teaspoon fine sea salt

For the soup

  • 6 cups (1440 ml) low sodium vegetable broth (For a stronger tomato flavor, I often sub 1 cup of the broth for tomato sauce. YUM.)

  • 1 medium yellow onion, finely chopped (160 g, you will need 1 cup)

  • 4 large garlic cloves, minced (you will need a heaping tablespoon)

  • 2 Roma tomatoes, roughly chopped (about 2 cups)

  • 1 tablespoon + 1 teaspoon Italian seasoning

  • salt and pepper (I added 1 1/2 teaspoons salt and 1/4 teaspoon pepper)

  • Optional: I love a little heat to everything, so I added a heaping tsp chili powder, or chili flakes would work too)

  • 2 15 oz cans white beans, drained and rinsed

  • 1/4 cup finely chopped fresh basil (don't leave this out, it really brings it all together!)

  • I used an Italian spice blend that you can find at any grocery store. Mine is a combo of basil, oregano, thyme, rosemary, savory, fennel, sage and marjoram. Some versions have red pepper, so I would avoid those as it could make the soup really spicy.

INSTRUCTIONS

  1. In a medium pot, prepare the rice first by bringing 1 cup broth to a boil and then add the rice, salt and stir and immediately turn to the lowest heat setting and cover. Simmer for 20 minutes or until all the broth is evaporated. Return the lid and let it sit covered 10 minutes.

  2. While the rice is cooking, chop your vegetables. Add the onion and garlic to a large pot over medium heat with ONLY 1/2 cup of the broth and sauté for 5-8 minutes until tender, stirring frequently. Add the remaining 5 1/2 cups broth, Italian seasoning, salt, pepper and chili powder. Stir well and bring to a boil. Once boiling, turn down to medium-high and cover and cook for 10 minutes.

  3. Now add the tomatoes, cover and cook on medium-low for another 10 minutes.

  4. Lastly, add the drained beans, fresh basil and cooked rice. Stir well and bring back to a boil. Once boiling, let it cook on high for 5-10 more mins until heated through. Taste and add any additional spices if necessary, I didn't add anymore. Serve immediately and garnish with more fresh basil, if desired. Be sure to leave feedback below in the comments and star rate the recipe after you make it! Thank you!

NOTES

*Vegan, gluten-free, oil-free, nut-free
*Nutrition per serving: 271.4 calories, 14.12 g protein, .6 g fat, 51.54 carbs, 6.2 g sugars

 

**Taken from Vegan 8

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