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Chunky vegetable & brown rice soup

Chunky vegetable & brown rice soup

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Brown rice makes this vitamin-packed soup a great low-GI option. If you've got leftovers, serve it puréed the next day for a change

  • Freezable
  • Gluten-free
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal261
low infat8g
saturates1g
carbs37g
sugars11g
fibre10g
protein5g
salt0.5g
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Ingredients

  • 2 tbsp cold-pressed rapeseed oil
  • 1 medium onion , halved and sliced
  • 2 garlic cloves , finely sliced
  • 2 celery sticks , trimmed and thinly sliced
  • 2medium carrots , cut into chunks
  • 2 medium parsnips , cut into chunks
  • 1 tbsp finely chopped thyme leaves
  • 100g wholegrain rice
  • 2medium leeks , sliced
  • ½ small pack parsley , to garnish

Method

  • STEP 1

    Heat the oil in a large non-stick pan and add the onion, garlic, celery, carrots, parsnips and thyme. Cover with a lid and cook gently for 15 mins, stirring occasionally, until the onions are softened and beginning to colour. Add the rice and pour in 1.2 litres cold water. Bring to the boil, then reduce the heat to a simmer and cook, uncovered, for 15 mins, stirring occasionally.

  • STEP 2

    Season the soup with plenty of ground black pepper and salt to taste, then stir in the leeks. Return to a gentle simmer and cook for a further 5 mins or until the leeks have softened. Adjust the seasoning to taste and blitz half the soup with a stick blender, leaving the other half chunky, if you like. Top with the parsley and serve in deep bowls.

RECIPE TIPS
STORING LEFTOVERS

Once cool, leftovers can be stored in the fridge for up to 2 days, or covered and frozen for up to 1 month. Thaw overnight in the fridge and reheat in a saucepan until piping hot throughout.

Goes well with

Recipe from Good Food magazine, December 2015

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Overall rating

A star rating of 3.1 out of 5.6 ratings
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