A Delicious Simple Soup for Meal Prep

Easy, healthy brown rice soup recipe inspired by Blue Zones

Do you ever find yourself aimlessly scrolling through recipes, trying to find something nutritious and easy to make — that also tastes good? 

That was me years ago before I discovered the Blue Zones style of eating. Their simplistic yet delicious way of eating checks off all the boxes for me. 

✔ Easy
✔ Delicious
✔ Nutritious

Today, I want to share one of my favorite Blue Zones-inspired soup recipes that’s also perfect for meal prep— Brown Rice Soup. 

Holistic Approach 

During my transition to a healthier lifestyle, I learned the value of nourishing our bodies as well as our hearts. This way of life is a holistic approach to living, embracing all aspects of our life — mind, body, and soul. 

How we live our lives has as much importance as how we eat — it’s all connected. If you’re unfamiliar with the Blue Zones, I highly recommend reading the book; it’s life-changing. 

"A long healthy life is no accident. It begins with good genes, but it also depends on good habits." — Dan Buettner

This soup is my way of embracing the age-old wisdom from these regions. It’s a recipe I always come back to for its adaptability and ease. There’s nothing quite like a warm bowl of soup with some crusty bread shared with the people who matter most in our lives. 

Did You Know?

People living in the Blue Zones consume a diet high in whole grains, like brown rice. It’s not just about being high in fiber; brown rice also has nutrients like magnesium, phosphorus, and B vitamins.

Brown rice in soups is a simple and delicious way to maximize your nutrition.

Health Highlights

• Whole Grains: Brown rice is a heart-healthy whole grain.

• Nutrient-Packed: Rich in nutrients like magnesium and B vitamins.

• High Fiber: Good for digestion and blood sugar management.

• Antioxidants: Helps combat oxidative stress.

• Plant Protein: Contains essential amino acids.

• Satiating: Fills you up without the extra calories.

• Immunity Boost: The combo of veggies and brown rice boosts immunity.

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A Delicious Simple Recipe: Brown Rice Soup 

Soups

Yield: 6

Author: Julie Gaeta

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A Delicious Simple Soup for Meal Prep

Cook time: 30 MinTotal time: 30 Min

Meet Your New Favorite Comfort Bowl: Nutrient-Packed, Blue Zone-Inspired Brown Rice Soup—Perfect for Meal Prep!

Ingredients

• 2 cups cooked brown rice (pre-made)
• 8 cups water and 2 bouillon cubes or vegetable broth (use water + bouillon cubes for gluten free)
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 1 carrot, diced
• 6 cloves garlic, minced
• 3 stalks celery, chopped
• 2 tsp onion powder
• 2 tsp garlic powder
• 2 tsp paprika
• 1 tsp thyme
• 1/8 tsp cayenne
• 2 tsp salt or to taste
• 20 turns of pepper or to taste
• Top with fresh parsley, croutons, or a squeeze of lemon (optional)

Instructions

1. If you have a rice cooker or instant pot, make the brown rice. Or prepare brown rice on the stovetop if not already made.
2. Heat olive oil in a soup pot on medium heat. Add onions, carrots, celery, and garlic. Sauté until softened, about 5–10 minutes. Add in water, 1 tbsp at a time if needed, so the veggies don’t dry out.
3. Add all seasonings except salt and stir.
4. Add water and bouillon or stock.
5. Bring to a boil on medium-high heat, partially covering.
6. Once boiling, reduce heat to medium-low and partially cover.
7. Let the soup simmer on a low rolling boil for about 20 minutes.
8. Add in cooked rice and stir, letting it sit for a few minutes.
9. Turn off the heat.
10. Add salt.
11. Taste and adjust seasonings to your preference, and add optional items if using.
12. Serve and enjoy!

Meal Prep Instructions

1. Chop your vegetables and store them in an airtight container.
2. Cook the brown rice ahead of time using a rice cooker, instant pot, or stovetop method. Store the cooked rice in an airtight container in the fridge. Cooked brown rice can be refrigerated for about 4 days.
3. Proceed with the recipe when ready.

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Optional Additions

• Spinach or kale

• Chickpeas or lentils

• Cilantro

• Red pepper flakes or jalapeño

• Zucchini or bell peppers

• Mushrooms

• Lemon or lime zest

• Frozen corn 

• Tofu or tempeh

Pro Notes:

1. Even Cooking: Dice veggies to a uniform, small size. This ensures they become tender at the same rate.

2. Spice Layering: Add half the spices while sautéing veggies and the other half when adding water or broth. This develops a more nuanced flavor.

3. Taste As You Go: Especially when seasoning with spices, taste the soup at various stages of cooking. It’s easier to build flavor than to correct over-seasoning.

4. Storage: This soup lasts in the refrigerator for up to 5 days in an airtight container.

5. Freezing: This soup freezes well. I like to make a double batch and freeze it in individual servings for a quick, anytime meal. 

FAQ

• What type of brown rice works best?

  You can use either short-grain or long-grain brown rice in this recipe. Short-grain tends to be a little chewier, while long-grain is a bit fluffier.

• Are there any other grains I can use?

  Yes! Try other whole grains like quinoa, barley, or farro.

• How can I make this soup gluten-free?

  This soup is naturally gluten-free as long as you use gluten-free bouillon or vegetable broth.

• What are the Blue Zones?

  The Blue Zones are places in the world where people live longer than average, often reaching 100 years or more. These regions are Ikaria (Greece), Loma Linda (California, USA), Sardinia (Italy), Okinawa (Japan), and Nicoya Peninsula (Costa Rica).

Perfect Pairings

• Crusty Whole-Grain Bread: A slice of crusty whole-grain bread is excellent for soaking up the delicious flavors of the soup.

• Green Salad: Complement your meal with a green salad, lightly dressed with a simple vinaigrette to balance the richness of the soup.

• Beverage Options: Choose a glass of white wine or a non-alcoholic alternative like sparkling water with a splash of lemon or lime or a warm cup of chamomile or peppermint tea.

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Until the Next Bowl: Stay Inspired

So there it is — a delicious, nutritious, and Blue Zones-inspired Brown Rice Soup that’s perfect for meal prep and adaptable to your taste. 

Why You’ll Love This Recipe:

• Easy and Simple

• Nutrient-Packed

• Adaptable

This recipe isn’t just a quick fix for hunger; it’s a holistic approach to wellness that nourishes your body and soul.

A healthier lifestyle is about small, consistent changes. This simple and comforting bowl is a perfect example of an easy change that contributes to your future wellness.

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