| 13 | 65 | 186 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 15 min | 50 min | 8 |
| 1 tbsp | Olive Oil, Extra Virgin |
| 1 large | Yellow onion (diced) |
| 2 medium | Carrots (diced) |
| 2 medium stalk(s) | Celery (chopped) |
| 3 clove(s) | Garlic (minced) |
| 2 tsp | Oregano, dried (leaves, dried) |
| 1 tsp, leaves | Basil, dried |
| 1/2 tsp | Hot pepper (chili) flakes |
| 3 cup | Vegetable stock/broth |
| 3 cup | Crushed tomatoes canned |
| 1/2 cup | Brown rice, medium-grain, dry |
| 2 cup | Great northern beans, canned (rinsed and drained) |
| 3/4 bunch | Spinach (chopped) |
1.. In soup pot, heat oil over medium heat and cook onion, carrots, celery, garlic, oregano, basil and hot pepper flakes for about 10 minutes or until softened. Stir in rice to coat.
2. Add tomatoes, broth, beans and spinach; bring to boil. Cover and simmer for about 40 minutes or until rice is tender.
3. For a slow cooker variation: Combine all the ingredients in slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
4. For a frozen vegetable option: Omit spinach and add 500 mL (2 cups) frozen mixed vegetables.
Beans
are a great source of protein and fiber!
Vegetables
provide key vitamins and minerals important for good health and maintenance of the body!
| Grain | 0.4 |
| Meat Alternative | 0.3 |
| Vegetables | 2.9 |
