Kids Recipe Challenge winning recipe – 1st place!
Category: School day lunch, grades 1-3
Logan, from Dundas, likes to take this soup for lunch, “because it tastes good and it’s healthy”.
Preparation Time: 10 Minutes
Makes: 2 L (8 cups)
Serving size: 250 mL (1 cup)
Full of vegetables and flavour, this soup will keep warm tucked in a thermos for lunch on a cold winter day. Serve it with low-fat milk.
Ingredients:
| Vegetable oil |
15 mL |
1 tbsp |
| 1 stalk celery, chopped |
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| 1 onion, chopped |
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| 1 clove garlic, minced |
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| Chopped fresh parsley |
25 mL |
2 tbsp |
| Dried oregano leaves |
5 mL |
1 tsp |
| Reduced sodium vegetable or chicken broth |
1.5 L |
6 cups |
| 1 can (28 oz/796 mL) diced tomatoes |
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1 can (19 oz/540 mL) black beans, drained and rinsed
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| Uncooked brown rice |
125 mL |
1/2 cup |
| Freshly ground black pepper |
1 mL |
1/4 tsp |
| Cooked chopped chicken (optional) |
250 mL |
1 cup |
Preparation:
- In a large pot, heat oil over medium heat and cook celery, onion, garlic, parsley and oregano, stirring often for about 5 minutes or until softened.
- Add broth, tomatoes, beans, rice and pepper.
- Bring to a boil and reduce to a simmer for about 45 minutes or until rice is tender.
- Stir in chicken, if using and heat through before serving.
Tip: Serve with crusty bread or sprinkle croutons on top.
Some kids might like a smooth soup, so ladle soup in blender in batches and puree until smooth. Add a bit more water or broth to thin out if necessary. If you have an immersion blender you can leave the soup in the pot and puree until smooth.
Substitute: 10 mL (2 tsp) dried parsley for the fresh.
Nutritional Information (per 250 mL/1 cup):
Protein: 6 grams, Fat: 3 grams, Carbohydrates: 27 grams, Sodium: 620 mg, Calories: 154