SOY-FREE   GLUTEN-FREE   OIL-FREE OPTION*

Short-grain brown rice is starchy enough to make a risotto. It will not be exactly the same as the traditional one, but it’s awfully close. Just vary the veggies (and type of bean) to match the season and eat this all year-round.

This hearty and comforting recipe brings together the goodness of brown rice, vegetables, and flavorful herbs in a delightful dish known as Veggie Brown Rice Soup. Whether you’re looking for a nourishing weeknight meal or a satisfying option to warm you up on a chilly day, this soup is sure to please. Packed with aromatic onions, garlic, and a blend of oregano and marjoram, it offers a rich and fragrant base. The addition of carrots, red bell pepper, and fava beans provides a colorful medley of textures and tastes, while the short-grain brown rice adds a hearty and wholesome element.

While the recipe provides a specific combination of vegetables and herbs, feel free to get creative and adapt it to your taste preferences or the ingredients you have on hand. You can add or substitute vegetables such as zucchini, spinach, or peas, and adjust the herbs and seasonings according to your liking.

YIELD: 4 servings

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 60 minutes for stove top, or 1 1/2 to 2 1/2 hours for slow cooker

INGREDIENTS

• 3 veggie bouillon cubes
• 6 to 7 cups (1.4 L to 1.6 L) water
• 1 to 2 tablespoons (15 to 28 ml) olive oil (use water or broth)
• 1/2 small onion, minced
• 2 cloves garlic, minced
• 1 cup (190 g) short-grain brown rice
• 2 or 3 medium carrots, sliced (peeled if not organic)
• 1/4 cup (38 g) minced red bell pepper
• 1 1/2 teaspoons oregano
• 1 1/2 teaspoons marjoram
• 1 cup (170 g) frozen fava beans
• 1/2 teaspoon lemon zest
• Salt and pepper, to taste

INSTRUCTIONS

STOVE-TOP DIRECTIONS:

1. Dissolve the bouillon cubes in 6 cups (1.4 L) of water to make broth.
2. Heat the olive oil in a soup pot over medium heat. Add the onion and sauté until translucent, about 5 minutes.
3. Add the garlic, rice, carrots, bell pepper, oregano, and marjoram. Sauté for 2 or 3 minutes more.
4. Start adding the broth 1/2 cup (120 ml) at a time, stirring continuously. Continue this process throughout the cooking, which will take about 1 hour.
5. At the 30-minute mark, add the fava beans and lemon zest. Add the broth 1/2 cup (120 ml) at a time until the rice is cooked but still has a bit of a bite. The fava beans and carrots should be cooked by this point. Add some or all of the remaining 1 cup (235 ml) water if needed.
6. Taste and season with salt, pepper, or more herbs as desired.

SLOW COOKER DIRECTIONS:

1. Heat the olive oil over medium heat in a soup pot. Add the onion and sauté until translucent, about 5 minutes.
2. Oil the crock of a slow cooker and add everything except for the lemon zest, salt, and pepper.
3. Cook on high for 1 1/2 to 2 1/2 hours, stirring every 20 to 30 minutes. Add extra water if needed.
4. Adjust the herbs and season with salt and pepper to taste.

PER 1-CUP (225 G) SERVING:

• 202.0 calories; 7.9 g total fat; 1.0 g saturated fat; 6.0 g protein; 27.5 g carbohydrate; 6.3 g dietary fiber; 0 mg cholesterol.

FANCY BEAN SUBSTITUTES:

• Scarlet Runner, Christmas Lima, Good Mother Stallard