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Soybeans and Rice

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Soybeans and Rice
  • Prep Time 15 min
  • Total Time 4 hr 15 min
  • Servings 12
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Tasty soybeans are so easy to make with ingredients that can easily be kept on hand. It's a hearty vegetarian feast!

Ingredients

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 chicken broth
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) diced tomatoes, undrained

Directions

  • 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.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
170
(
Calories from Fat
50
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
180mg
8%
Potassium
340mg
10%
Total Carbohydrate
19g
6%
(
Dietary Fiber
4g
16%
,
Sugars
3g
)
Protein
11g
Daily Value*:
Vitamin A
4%
4%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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