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Soybeans and Rice

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Soybeans and Rice
  • Prep 15 min
  • Total 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!
Updated Oct 30, 2018

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

Steps

  • 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

170 Calories, 5g Total Fat, 11g Protein, 19g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
50
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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