FOUR BEAN AND RICE SOUP: Perfect Protein In A Bowl

We all need protein in our daily diet but we don’t always need to get it from meat.  Fact is there are better ways to get our protein and that comes from beans or legumes and whole grains.  Soups and casseroles are a great way to substitute the meat in your diet and still come up with the protein you need to have a healthy and strong body.  One of the best recipes I know of for doing this is FOUR BEAN AND RICE SOUP.  It is perfect protein in a bowl.  Four bean and rice soup is similar to Minestrone but without the pasta and it takes about an hour to prepare.  It is also absolutely delicious as a main dish or as an appetizer.  I like this with cornbread and a side of mixed fruit with a small scoop of cottage cheese on a bed of lettuce.  I add a tall glass of water or a cup of tea and I have a meal fit for a king, or a queen in my case.  I wouldn’t make a suitable king; never happen.

With cold weather coming on, soups are going to rank high on my menus and this one will be right up there at the top.  Soups are good any time of year but they are exceptionally good in the winter months and because they are so nutritious, loaded with all those wonderful vitamins and minerals we need as well as protein, they help to ward off colds and flu.  Soups are a good thing.  Here is how to make delicious Four Bean and Rice Soup.  It is perfect protein in a bowl.

In a large soup pot sauté in 2 Tbsp. light olive oil

1 small yellow onion diced

2 cloves garlic minced

1 stalk celery with leaves chopped medium fine

1 Tbsp. chopped pimento

4 ripe (black) olives sliced (optional)

As soon as the onion starts to turn transparent add

6 cups vegetable, beef or chicken stock

1 15 oz can tomato sauce or diced tomatoes (do not drain tomatoes)

2 cups cooked Red Kidney beans (or 1 15 oz can, do not drain)

1 15 oz can Garbanzo beans (Chick Peas) (do not drain)

1 cup cut Green beans (or 1 9 oz pkg. frozen…thawed)

1 cup cut Waxed beans (or 2 9 oz pkg. frozen…thawed)

1 cup chopped spinach leaves (or 1 10 oz pkg. frozen…thawed)

Bring to full boil and reduce heat to simmer

Add:

2/3 cup wild rice (uncooked)

½ tsp. salt (or to taste)

½ tsp. ground black pepper (or to taste)

½ tsp. oregano

Pinch of basil

Pinch of marjoram

Dash of Worcestershire sauce

Cover and let simmer over low heat stirring occasionally

for 45 min. to one hour.  Remove from heat and allow to set

for about 5 to 7 min. before serving.   

Garnish with a sprinkle of  shredded cheese if desired.

This soup will warm you heart and soul and is a delicious and nutritious meal served up with crusty bread.  Enjoy.