Recipe

Souper Lunch with Rice and Beans

soup, lunch, recipe, souper lunch, rice and beans

2015 Kids Recipe Challenge Winning Recipe: 1st Place!  [Lunch]

Logan, from Dundas, likes to take this soup for lunch, “because it tastes good and it’s healthy”.

Full of vegetables and flavour, this soup will keep warm tucked in a thermos for lunch on a cold winter day. Serve it with low-fat milk.

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Makes: 2 L (8 cups)

Serving Size: 250 mL (1 cup)

Tips

  1. Serve with crusty bread or croutons on top.
  2. Some children prefer the soup to be creamy. In this case, you can put the soup into a blender and purée until the soup is creamy. Add a little more water or broth to thin the soup if necessary. If you have an immersion blender, you can leave the soup in the saucepan and purée until creamy.
  3. You can substitute 10 mL (2 tsp) dried parsley with fresh parsley.

Ingredients

Vegetable oil

1 Tbsp (15 mL)

Celery, chopped

1 stalk

Onion, chopped 

Clove garlic, minced

1

Chopped fresh parsley

2 Tbsp (25 mL)

Dried oregano leaves

1 tsp (5 mL)

Reduced sodium vegetable or chicken broth

1.5 L (6 cups)

Diced tomatoes

1 can (28 oz/796 mL) 

Black beans, drained and rinsed

1 can (19 oz/540 mL) 

Uncooked brown rice

1/2 cup (125 mL)

Freshly ground black pepper

1/4 tsp (1 mL)

Cooked chopped chicken (optional)

250 mL (1 cup)

Directions

  1. In a large pot, heat oil over medium heat and cook celery, onion, garlic, parsley and oregano, stirring often for about 5 minutes or until softened.
  2. Add broth, tomatoes, beans, rice and pepper.
  3. Bring to a boil and reduce to a simmer for about 45 minutes or until rice is tender.
  4. Stir in chicken, if using and heat through before serving.

Nutrition Information per serving (1 cup/250 mL): 

Calories: 154 kcal

Protein: 6 g

Fat: 3 g

Carbohydrate: 27 g

Fibre: 6 g

Sodium: 620 mg

 

 

 


Last Update – June 14, 2017

Mail Icon Phone Icon

If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.