Spicy Bean Soup with Green Chili & Brown Rice

Combining the beans and brown rice in this hearty soup provides you with an excellent source of high quality protein. Getting your protein from beans gives you higher and more stable energy levels, a happier heart, and a thankful digestive tract due to the soluble fiber and numerous minerals present in almost every bean.

makes 6 servings (serving size: about 1.5 cups)

2 teaspoons coconut oil (or olive oil)

2 yellow onions, diced

2 garlic cloves, minced

2 green chili peppers, diced (about 3 tablespoons of canned diced green chili’s)

1 red bell pepper, chopped

2 cups sliced okra (fresh or frozen, thawed)

2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon paprika

1/4 teaspoon each: sea salt and pepper

1 lime, juiced

1 (15-ounce) can white kidney beans, rinsed and drained

1 (15-ounce) can red kidney beans, rinsed and drained

1 (15-ounce) can pinto beans, rinsed and drained

4 cups low sodium vegetable broth

2 tomatoes, diced

4 cups cooked brown rice (use instant or boil in a bag to save time)

1/3 cup chopped cilantro

Garnish

sliced green onions

chopped cilantro

low fat sour cream or non fat plain yogurt

Heat oil in a large saucepan over medium-high heat.  Add onion, garlic, and chili peppers; sauté 10 minutes or until tender and golden.  Add red bell pepper, okra, chili powder, cumin, paprika, salt, pepper, and lime juice; sauté for 2 minutes.  Add beans and mix until beans or well coated with spices.  Add broth and bring to a boil.  Reduce heat to a simmer and cover for 20 minutes, stirring occasionally.

Add in the tomatoes, rice, and cilantro.  Simmer uncovered for an additional 5 minutes.  Garnish with sliced green onions, cilantro, and a dollop of low fat sour cream or non fat plain yogurt.

Nutrition facts per serving: 430 calories, 5 g total fat, 2 g saturated fat, 555 mg sodium, 80 g total carbohydrates, 18 g fiber, 21 g protein

BALANCE IT OUT: Spicy Bean soup with green chili and brown rice is the ultimate well-balanced meal.  Serve with a side salad, a fresh whole-grain roll, or whole grain tortilla chips if you desire.

Love,

Renee

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