From Lisa’s 4Leaf Kitchen—Garbanzo Bean Tomato Soup

Tomato SoupGreat for apres ski or snowshoe outing

This recipe is by far the best “cream free” tomato soup. It’s a new favorite at our house! It is very easy and quick to make too.

Not just a prelude to a meal, one could make a meal out of this soup. As you can see, it’s loaded with lots of hearty calories and fiber from all the rice and the beans.


  • 1 1/4 cups dried garbanzo beans, or two unsalted 15 ounce cans, drained and rinsed
  • 6 cups low sodium vegetable broth
  • 1 cup brown rice
  • 2 cans diced tomatoes, unsalted
  • 4 garlic cloves, minced
  • 2 teaspoons chopped fresh rosemary or 1 teaspoon dried
  • 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
  • salt and pepper to taste


  1. Make brown rice, and garbanzo beans if using dried (note: dried beans take at least 8 hours to soak).
  2. In a large pot, sauté the garlic, rosemary and thyme in liquid until fragrant. This should only take about 30 seconds to a minute.
  3. Add the vegetable broth to the pot and bring to a boil over high heat.
  4. Add the diced tomatoes and garbanzo beans, reducing the heat to medium and bring to a simmer.
  5. Add the cooked rice, salt and pepper and stir.
  6. Transfer two cups of the soup to a blender, Vitamix or food processor and blend until smooth. Return the puree to the pot and stir.
  7. Enjoy!

4Leaf Lisa VineyardFor a “printer-friendly” one-pager, ideal on your fridge with a magnet—Just click here for a PDF

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About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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2 Responses to From Lisa’s 4Leaf Kitchen—Garbanzo Bean Tomato Soup

  1. Jim: I did not watch all the videos —

    What I did hear was useful — emphasizing better nutrition, such as more fruits and vegetables, stay away from surgary drinks and if the product has a label – avoid, provide healthier foods in hospitals and schools, educate kids on better nutrition, etc., etc.

    Why watch? Because this is the best possibility of getting near-term results AND to see who the participants are and what they have to say, and to further influence this initiative!

    When you watch the videos, the chrono is from the bottom video, upward.

  2. My email to Jim : Did you watch any of 15 Jan Clinton “Health Matters” event?
    Attached is the session agenda.
    Attached is the last panel — I taped this one — “Healthy Living”
    [ but it is available on-line – see below. K. ]

    I cannot contact his site via CONTACT email — typing in the two spam-prevention words never works! I wanted to ask if the sessions are going to be put on-line so we can point people to them.

    Once others can play the conference videos, this is worth a JMH blog!
    OK! I just searched their site and found a few of the taped videos!!! Here is the link:

    Closing Session on Health Matters: Activating Wellness in Every Generation =

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