Equipment
Ingredients
Aromatics & Base
- 30 ml extra virgin olive oil, room temperature
- 1 yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
Broth & Grains
- 1500 ml vegetable broth
- 400 g diced tomatoes, canned
- 150 g long-grain white rice, rinsed
- 1 g dried oregano
- ½ g dried thyme
- 5 g salt
- 2 g black pepper
Vegetables & Finish
- 1 zucchini, diced into 1cm cubes
- 400 g cannellini beans, canned
- 100 g fresh spinach, rough chopped
- 15 ml fresh lemon juice
- 10 g fresh parsley, chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 349 kcal
- Protein
- 17 g
- Carbohydrates
- 68 g
- Fat
- 6 g
- Fiber
- 11 g
- Sugar
- 8 g
- Sodium
- 1870 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 1041 mg
- Calcium
- 166 mg
- Iron
- 5.4 mg
- Magnesium
- 123 mg
- Phosphorus
- 236 mg
- Zinc
- 2.5 mg
- Vitamin A
- 326 mcg
- Vitamin C
- 20 mg
- Vitamin E
- 1.4 mg
- Vitamin K
- 123 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.08 mg
- Riboflavin
- 0.11 mg
- Niacin
- 1.0 mg
- Folate
- 61 mcg
- Water
- 111 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare vegetables: dice the onion, carrots, celery, and zucchini into uniform pieces (approx. 1cm). Mince the garlic. Rinse the rice under cold water until water runs clear.
Heat olive oil in a large pot over medium heat (approx. 175°C/350°F). Add onion, carrots, and celery. Sauté for 6-8 minutes until onions are translucent and vegetables soften.
Stir in minced garlic, dried oregano, thyme, salt, and pepper. Cook for 1 minute until fragrant, being careful not to burn the garlic.
Pour in the vegetable broth and canned tomatoes with their juices. Increase heat to bring the mixture to a rolling boil.
Stir in the rinsed rice. Reduce heat to low, cover, and simmer gently for 10 minutes.
Add the diced zucchini and drained cannellini beans. Continue to simmer, covered, for another 5-8 minutes, or until the rice is tender and zucchini is cooked through but not mushy.
Remove from heat. Stir in the fresh spinach and lemon juice. The residual heat will wilt the spinach in about 1-2 minutes. Taste and adjust salt if needed.
Ladle into bowls and garnish with fresh chopped parsley before serving.
Chef's Notes
- Rinsing the rice is crucial in this recipe to remove surface starch; otherwise, the broth will become gluey rather than silky.
- For a richer flavor profile (if not strictly vegan), add a Parmesan cheese rind during the simmering step and remove before serving.
- The acid from the lemon juice is essential—it cuts through the starchiness of the beans and rice to brighten the entire dish.
- Cut all vegetables to roughly the same size as the beans to ensure every spoonful has a balanced mix of textures.
- If you plan to freeze this soup, undercook the rice slightly (by 3-4 minutes) so it doesn't disintegrate upon reheating.
Storage
Refrigerator: 4 days — Soup will thicken significantly as rice absorbs liquid. Add water or broth when reheating.
Freezer: 3 months — Rice texture may become softer upon thawing.
Reheating: Gently warm on stovetop over medium-low heat; add splash of liquid to loosen.
Troubleshooting
Soup has become too thick (stew-like)
Cause: Rice released excess starch or absorbed liquid during cooling
Fix: Stir in 120-240ml of hot water or extra vegetable broth to reach desired consistency
Prevention: Rinse rice thoroughly before cooking; serve immediately
Rice is mushy
Cause: Overcooked or simmered too vigorously
Fix: Cannot be fixed, but still edible and flavorful
Prevention: Check rice texture early; add zucchini later if rice cooks fast
Cultural Context
This dish draws from the Mediterranean tradition of 'cucina povera' (peasant cooking), similar to Italian Minestrone or Greek Fasolada. It relies on humble pantry staples—beans, grains, and seasonal vegetables—combined to create a nutritionally complete meal that sustained families through lean times.
