Are you looking for a soup that’s packed with flavour, texture and is full of goodness? Then try this gorgeous red rice & shiitake mushroom soup, with black beans.
The combination of rice, beans and mushrooms in a thick veggie broth is also perfect for the colder months. But really you could have this nutritional powerhouse of a meal any time of the year.
Why add black beans and rice to the soup?
Combining black beans with the rice ensures that you have a complete protein breakdown. Between them they contain all the essential amino acids. Adding in the beans really ups the protein and fibre content of this soup too. Red rice gives a real nuttiness to the texture of the soup. It is a great source of magnesium, selenium and manganese.
Why use shiitake mushrooms to make this red rice soup?
Shiitake mushrooms are a great source of vitamins and minerals especially Vitamin B5 and Copper. They have also been shown to boost the immune system due to lentinan, a compound that stimulates immune cells.
How many portions does it make?
This recipe makes 4 large portions but would stretch to 6 if you are serving with kids too. It will last for 3-4 days in the fridge so it’s great for easy weekday lunches.
Give it a try and let me know what you think in the comments below.
Recipe Tips for red rice & shiitake mushroom soup
- I use a combination of chestnut and shiitake mushrooms. Shiitake can be expensive on their own so it’s good to use another less expensive mushroom alongside it. If you would prefer, use a different mushroom, just keep the quantities similar.
- If you want extra greens, add some chopped kale or spinach near the end of cooking time and let it wilt slightly.
- If you don’t have fresh thyme then dried will work just as well.
- If you can’t find the red rice, sub in brown or a combination of brown and wild rice is also nice. I wouldn’t recommend white rice for this dish. It’s not as nutritionally dense and breaks down and goes mushy in the soup.
- It serves 4 large portions. If your appetite is smaller, or you are serving children, then this will stretch to 6.
- If you are feeding more or want to up the protein content, add an extra tin of black beans.
If you enjoyed this soup then try these other fantastic soup recipes:
Immune Boosting Supergreens Soup
Roasted Tomato & Red Pepper Soup
Red Rice & Shiitake Mushroom Soup
Ingredients
- 150 g sliced chestnut mushrooms (1.5 cups)
- 150 g sliced shiitake mushrooms (1.5 cups)
- 2 sprigs of fresh thyme
- 2 tbsp olive oil
- 1 white onion
- 2 medium carrots
- 1 leek
- 2 garlic cloves
- 2 tbsp flour plain or gluten free
- 250 ml oat milk (1 cup)
- 2 bay leaves
- 1 tsp fresh or dried thyme
- 2 tbsp tamari
- 195 g red rice rinsed (1 cup)
- 1.5 litres vegetable stock (6 cups)
- 400 g tin black beans (14oz)
- Salt and pepper
Instructions
- In a large pan, add 1 tbsp of the oil and gently fry the mushrooms, with a pinch of salt and the sprigs of thyme, for 3-4 mins . If they start to stick, add a tbsp of water. Remove and set aside.
- Chop the onion, carrots, leek and garlic. Add another tbsp of olive oil to the same pan and fry the onion, leek and carrot for 8-10 mins, with a tsp of sea salt, adding the garlic for the last couple of minutes.
- Add the flour, stir for a minute, then add the milk and keep stirring until it is combined. Add the stock, herbs, tamari, rice and beans and bring to the boil.
- Turn down the heat and simmer the soup until the rice is cooked – probably about 35-40 mins, stirring occasionally.
- Finally, add back the mushrooms, warm up briefly, add more salt and some pepper, if required, and serve.
Notes
- If you don’t have fresh thyme then dried will work just as well.
- If you can’t find the red rice then sub in brown or a combination of brown and wild rice is also nice. I wouldn’t recommend white rice for this dish. It’s not as nutritionally dense and also breaks down and goes mushy in the soup.
- It serves 4 large portions. If your appetite is smaller or you are serving children then this will stretch to 6.
- It will store well in the fridge for 3-4 days.
- You can freeze for up to 3 months.
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