A hearty beans and rice soup recipe that is vegan, high in protein, and easy to make. One serving contains 450 calories and 25g plant based protein!

At the heart, white beans offer a creamy texture and a rich source of fiber, making them perfect for a filling meal. To introduce a twist and enhance nutritional value, riced cauliflower steps in, blending seamlessly into the soup while reducing the overall calorie count.

Jasmine rice, with its fragrant aroma, contributes a delightful texture and a subtle floral note, making the soup even more inviting.

The base of the soup is lovingly created with tomato sauce, providing a robust and tangy backdrop that complements the Italian herbs.

Nutrition of the Beans and Rice Soup

This meal makes 4 servings and one serving contains:

• 450 calories
• 88g carbs
• 16g fiber
• 1g fat
• 25g protein

This vegan beans and rice soup is also high in iron, magnesium, and zinc. Perfect to warm you up on cold days and boost your immune system.

More comforting recipes:

• High Protein Ramen Recipe
• Vegan Protein Chili
• Vegan Potato Cauliflower Stew

FAQ – Beans and Rice Soup

Can you put raw rice in soup?

Many of you might wonder, “Can I just add raw rice into my beans and rice soup?” The answer is a resounding yes, but there are a few things to consider.

Firstly, adding raw rice directly into the soup does increase the cooking time. The raw grains absorb a good amount of liquid and need time to become tender. This process is actually a fantastic way to thicken your soup naturally, as the starches released by the rice contribute to a fuller, heartier texture.

Now, regarding the types of rice suitable for this method, jasmine rice is a fabulous choice. Its fragrant aroma and slightly soft texture when cooked blend seamlessly into the comforting embrace of a homemade soup.

Compared to other varieties, jasmine rice has a relatively quick cooking time and lends a delicate flavor that doesn’t overpower the other ingredients, such as the white beans, riced cauliflower, tomato sauce, and Italian herbs.

This harmonious blend of ingredients not only creates a fulfilling meal but also turns a simple beans and rice soup into a symphony of flavors, making it a perfect choice for a comforting classic, easy dinner recipe, or even a meal-prep-friendly option for your weekly lineup.

Is it healthy?

Let me walk you through the nutritional benefits of the main ingredients. Firstly, white beans. They’re not only a fantastic source of protein but also rich in fiber, making them perfect for digestive health and keeping you fuller for longer.

Coupled with riced cauliflower, which is a great low-carb substitute that packs a punch in terms of vitamins C and K, this soup becomes a nutrient powerhouse.

Then there’s jasmine rice, a good source of energy and, when combined with the rest, adds a lovely texture and flavor to the dish.

When you put it all together, this beans and rice soup isn’t just comfort food; it’s a fiber-rich, meal-prep-friendly option that fits nicely into a balanced diet. Whether opting for gluten-free variations or looking to add a budget-friendly meal to your repertoire, this soup checks off all the boxes.

A quick soup recipe that’s not only easy to make but also customizable to suit dietary needs, what’s not to love?

How do you thicken soup with beans?

One might find themselves pondering over the multitude of ways to thicken that hearty beans and rice soup that’s simmering on the stove.

The answer, interestingly enough, lies within one of its primary ingredients – beans. We can leverage the natural thickening properties of beans to achieve a creamier texture without resorting to additional thickeners.

This method not only enhances the flavor but also maintains the soup’s alignment with healthy soup recipes, making it a perfect fit for a balanced diet.

Moreover, incorporating ingredients such as riced cauliflower and jasmine rice into the mix not only diversifies the texture but further contributes to thickening the soup base. The riced cauliflower, for instance, blends seamlessly, adding volume, while the jasmine rice, when cooked directly within the soup, releases starches that naturally thicken the broth.

If you still need it thicker, take a portion of the soup out and blend it into puree, then add it back into the stock pot and stir. This will thicken any soup.

You can also use a potato masher and mash the soup a few times to make it thicker.