Soybeans and Rice
Soybeans and Rice!
Prep Time:15 min
Start to Finish:4 hr 15 min
makes:12 servings (about 1/2 cup each)
1 cup dried soybeans (8 oz), sorted, rinsed
2 cups water
1 teaspoon olive, canola or soybean oil
1 large onion, chopped (1 cup)
1 large green bell pepper, chopped (1 cup)
1 clove garlic, finely chopped
1 3/4 cups Progresso® chicken broth (from 32-oz carton)
1/4 teaspoon dried oregano leaves
1/8 teaspoon ground red pepper (cayenne)
2 dried bay leaves
3/4 cup uncooked regular long-grain white rice
1 can (14.5 oz) Muir Glen® Organic diced tomatoes, undrained
1. In 4-quart saucepan or Dutch oven, heat soybeans and enough water just to cover beans to boiling. Boil uncovered 2 minutes; remove from heat. Cover; let stand 1 hour. Drain.
2. Stir in 2 cups water. Heat to boiling; reduce heat to medium-low. Cover; cook 2 hours to 2 hours 30 minutes or until soybeans are tender (do not boil or beans will fall apart). Drain.
3. Spray 12-inch skillet with cooking spray. Add oil; heat over medium-high heat. Add onion, bell pepper and garlic; cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in broth, oregano, red pepper and bay leaves. Heat to boiling. Stir in rice; reduce heat. Cover; simmer 15 to 20 minutes or until liquid is absorbed.
4. Stir in soybeans and tomatoes. Cook, stirring occasionally, until thoroughly heated and liquid is absorbed. Remove bay leaves.
1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 18g (Dietary Fiber 3g, Sugars 2g); Protein 9g Percent Daily Value*: Vitamin A 2%; Vitamin C 15%; Calcium 6%; Iron 20% Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 1