Tofu and Wild Rice Soup

INGREDIENTS:
1 cup wild rice
4 tbsp. olive oil
1 cup carrots, peeled an diced
1 cup parsnips, peeled and diced
1 cup onion, diced
6 cups chicken stock
3 cups low-fat, plain soymilk
1 garlic glove, minced
1 cup white kidney beans, rinsed and drained
1 cup kidney beans, rinsed and drained
1 cup black beans, rinsed and drained
1 cup regular tofu, cubed
Sea salt and pepper to taste

PREPARATION:
1.  cook the rice according to package directions
2.  Sauté carrots, parsnips and onion in olive oil.
3.  In large pot place sautéed vegetables, chicken stock and soymilk.  Add garlic, beans and tofu.  Simmer for 10 minutes.  Add cooked rice and stir until just blended.  Season with salt and pepper.

Recipe from Tosca Reno's The Clean Eat Diet Cookbook

Nutritional value per serving 2-cup serving
calories:  494
protein:  21 grams
carbs:  64 grams
fiber:  13 grams