ITALIAN RICE & BEAN SOUP

I've enjoyed the last few days of sunshine and blue skies, long overdue! SAD syndrome really is a thing and I think affects all of us to a certain degree. Anyway I've been out and about enjoying some exercise and fresh air and I feel the better for it, though I think my Vitamin D levels still need a wee week of proper sunshine to return to optimum levels! I'm working on that with hopefully a sunshine break at Easter!!

​There is nothing nicer than a big bowl of warming, nourishing soup after a long walk and this is one of the most filling and delicious soups in my repertoire, and a big family favourite on a cold day!

I adapted this recipe from Italian minestrone so it has the same base flavours of tomato, onion and garlic. I decided to replace the white pasta with much healthier brown rice which makes the soup gluten free and the addition of some beans adds fibre, protein and minerals and really makes this a complete meal in a bowl! 

You can add whatever veggies you have to ring the changes but peppers, green beans, carrots, leeks, courgettes, frozen peas and finely shredded greens of some sort all work really well and add loads of antioxidants, minerals and vitamins, strengthening literally every body system.
So without further ado, here is the recipe, I hope you enjoy it....!


ITALIAN RICE AND BEAN SOUP

INGREDIENTS

• I large onion, finely chopped
• 1 leek, finely sliced
• 2 cloves garlic, crushed or finely chopped
• 2 medium carrots, finely diced
• 1 medium or 2 small firm courgettes, finely diced
• 1 red pepper, finely diced
• 2 sticks celery, chopped
• 2 or 3 cups of finely shredded greens
• 1 tin chopped tomatoes
• 1 small cup of brown rice
• 1 tin butterbeans or other white beans like cannellini or haricot
• 2 litres vegetable stock
• 1 tablespoon red pesto (optional)
• 1 tablespoon olive oil or rapeseed oil
• Sea salt to season


• METHOD

1. Chop all the vegetables into fairly small pieces.
2. Heat a tablespoon of olive oil in a large soup pot and sauté the onion and leek for 5 minutes on medium heat. Add the chopped carrots, courgettes, pepper, celery and garlic and cook stirring for another 5 minutes.
3. Add the tinned tomatoes, rice, beans and stock, bring to the boil then simmer for 30 minutes.
4. Finely shred the kale or green cabbage and add to the pot along with the beans, simmer for another 30 minutes until the rice is cooked.
5. Stir in the pesto if using and season with sea salt.
6. If the soup is too thick just add more stock. 
7. You can garnish with grated parmesan or seaweed flakes

​                      ......your health in your hands....