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–+ servings
Three bean rice soup topped with cracked pepper and olive oil.

Three Bean Rice Soup (High-Fiber Meal Prep)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 onion finely chopped
  • 2 carrots thinly sliced
  • 2 ribs celery diced
  • 3 cloves garlic grated
  • 2 tablespoons tomato paste
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • ½ teaspoon ground cumin optional
  • 1 can kidney beans 15 oz / 400 g can – drained and rinsed
  • 1 can pinto beans 15 oz / 400 g can – drained and rinsed
  • 1 can cannellini beans 15 oz / 400 g can – drained and rinsed
  • 1 can diced tomatoes 15 oz / 400 g can
  • 6 cups (1.5 L) vegetable broth plus more as needed
  • ¾ cup (150 g) uncooked long-grain white rice like basmati or jasmine, rinsed
  • 1 teaspoon salt plus black pepper, to taste
  • 3 handfuls baby spinach
  • 2 tablespoons lemon juice and Parmesan to serve

  • Cook the vegetables: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 onion, 2 carrots, and 2 ribs celery (all chopped). Cook for 5 minutes, stirring occasionally.
    Stir in 3 cloves garlic (grated), 2 tablespoons tomato paste, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, and optional ½ teaspoon ground cumin. Cook for 1 more minute, stirring.
    Step 1_ Onion, carrots, celery, garlic, tomato paste, and spices sautéing in pot.
  • Add the beans and broth: Add 1 can kidney beans, 1 can pinto beans, 1 can cannellini beans (all rinsed), 1 can diced tomatoes, 6 cups vegetable broth, 1 teaspoon salt, and pepper. Bring to a gentle simmer and cook for 5 minutes.
    Step 2_ Kidney, pinto, and cannellini beans simmering with diced tomatoes and broth.
  • Cook the rice: Rinse and drain ¾ cup uncooked long-grain white rice, then stir it into the soup.
    Partially cover and simmer gently for about 15 minutes, until tender. Stir occasionally to prevent sticking, adding more broth if needed.
    Step 3_ Rice cooking with beans and vegetables in tomato broth.
  • Finish and serve: Stir in 3 handfuls baby spinach and 2 tablespoons lemon juice during the last minute of cooking, until the spinach wilts. Taste and add more salt or pepper if needed. Serve with Parmesan and a drizzle of olive oil.
    Step 4_ Spinach stirred into bean and rice soup with lemon juice.
Substitutions
  • Extra virgin olive oil –> Regular olive oil.
  • Onion –> Leek or shallots.
  • Carrots –> Butternut squash.
  • Celery –> Fennel.
  • Garlic –> Omit or use garlic-infused oil if tolerated.
  • Tomato paste –> Skip if unavailable.
  • Smoked paprika –> Sweet paprika.
  • Dried oregano –> Italian seasoning.
  • Ground cumin –> Omit if preferred.
  • Kidney beans –> Black beans.
  • Pinto beans –> Borlotti beans.
  • Cannellini beans –> Navy beans.
  • White rice –> Jasmine or basmati. For orzo, simmer the soup alone for 10 minutes, then add orzo and cook about 8 minutes. Cook farro, barley, or buckwheat separately; stir in toward the end.
  • Diced tomatoes –> Crushed tomatoes.
  • Vegetable broth –> Chicken broth.
  • Spinach –> Kale, chard, or cabbage. Add kale or chard earlier; sauté cabbage with the vegetables for 5 minutes.
  • Lemon juice –> Wine vinegar.
  • Parmesan –> Pecorino or skip.
 
Tips
  • Slice carrots thinly so they soften before the rice overcooks.
  • Cook the flavor base for a full minute, stirring to prevent burning.
  • Reduce sodium: rinse beans well; choose no-salt-added cans and low-sodium broth.
  • Simmer gently and stir occasionally to prevent sticking.
  • Taste the rice: cook until tender, adding broth as needed.
  • Loosen leftovers with broth or water when reheating.
  • Add sturdier greens earlier; sauté cabbage with the vegetables for 5 minutes.
  • Cook whole grains separately, then stir in toward the end.
  • Adjust salt after the lemon, allowing for Parmesan’s saltiness.
  • Storage: refrigerate in airtight containers for 3–4 days or freeze for up to 3 months.
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