A reminder about how important beta carotene is for human health set me on a mission to make a delicious soup today. The primary source of beta carotene is carrots, sweet potatoes and canteloupe melon. This soup has lots of carrots!
Ingredients:
1 cup (uncooked) wild rice or a combination of wild and brown rice
4 tbsps olive oil
5 medium carrots, washed, peeled and diced
1 vidalia (or sweet) onion, diced
4 cups low sodium chicken or vegetable broth
2 cups water
2 garlic cloves, finely chopped
1 1/2 cups canned chickpeas, rinsed and drained
1 1/2 cups canned kidney beans, rinsed and drained
2 cups baby spinach
salt and freshly ground black pepper, to taste
2 tsps picante hot sauce (optional)
Directions:
1. Cook rice according to package directions. Generally wild rice will take about 50 minutes to cook and then another 10 minutes to sit.
2. In the meantime, heat olive oil in a large skillet over medium heat. Add carrots, onions and garlic and saute until soft, about 5 minutes.
3. In a large pot, heat the stock and water over medium high heat. Add the sauteed carrots, onions and garlic. Reduce heat to low. Gently stir in the beans, chickpeas and hot sauce. Simmer for about 15 minutes.
4. Gently stir in the baby spinach and allow time for it to wilt, about 2 minutes. Season to taste with salt and pepper.
5. Spoon some of the cooked rice into soup bowls. Ladle the soup over the rice and serve.
