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Episode 5: Recipes and Resources

Caribbean Red Bean and Rice Soup

Recipe Courtesy of The 30-Minute Vegan: Soup’s On!

Coconut rice and beans was a staple meal for many traveling through Central America. We're pretty sure it’s a national dish somewhere, or at least should be.

Numerous variations are possible by changing up guessed it…the beans and the rice. See below for some suggestions. Serve with a large mixed green salad and dressing of choice (such as Oil-Free Hemp Seed Ranch below)



  • 4 1/2 cups vegetable stock or water

  • 1 15-ounce can coconut milk

  • 1/2 cup white basmati rice, uncooked

  • 1 1/2 cups diced yellow onion

  • 1/2 cup diced celery

  • 4 large cloves garlic, pressed or minced

  • 1 1/2 teaspoons finely chopped fresh thyme (1/2 teaspoon dried)

  • 1/2 cup diced carrots

  • 1 15-ounce can red kidney beans, or

  • 1 1/2 cups cooked

  • 1/2 cup corn, optional

  • 2 tablespoons finely chopped flat-leaf parsley

  • 2 teaspoons sea salt, or to taste

  • 1/4 teaspoon ground black pepper

  • 1/4 teaspoon crushed red pepper flakes

  • Add 1 tablespoon soy sauce, wheat-free tamari, optional

  • 1/4 cup plus 2 tablespoons toasted coconut, optional

  • 6 flat-leaf parsley leaves, optional

1. Place the vegetable stock and coconut milk in a 3 quart pot over medium high heat. Add the rice and stir well.

2. Add the onion, celery, garlic, and thyme, and cook for 10 minutes, stirring occasionally.

3. Add the carrots, and beans, and cook for 5 minutes, stirring occasionally. Add the remaining ingredients except the toasted coconut and parsley leaves, if using and stir well.

4. Garnish each dish with toasted coconut and a parsley leaf before serving.


Nutrition Information

Number of servings: 4-6

Keep it exciting by using these simple variations!

  • Replace the white basmati with other types of rice, or grains such as quinoa or millet.

  • Replace the beans with your favorite including black beans, pinto beans, or black eye peas.

  • Replace the crushed red pepper flakes with 1 teaspoon seeded and diced hot chili pepper.

  • Replace the coconut milk with soy milk, rice milk, or hemp milk.

  • You can sauté the onions, celery and garlic in 1 tablespoon of oil for 3 minutes, stirring frequently, before adding the vegetable stock.

Creamy Hemp Ranch Dressing
  • ¾ cup + 2 tablespoons water

  • ½ cup hulled hemp seeds

  • ¼ cup cashews

  • 2 tablespoon nutritional yeast

  • 2 tablespoons fresh lemon juice

  • 2 teaspoons apple cider vinegar

  • 1 clove peeled garlic

  • ½ teaspoon dijon mustard

  • ½ teaspoon sea salt

  • ¼ teaspoon onion flakes

  • ¼ teaspoon wheat-free tamari, or coconut aminos, optional

  • Pinch crushed red pepper

  • Pinch ground black pepper

  • 1 teaspoon minced flat-leaf parsley

  • 1 teaspoon minced fresh dill

  • Pinch paprika

  1. Combine all of the ingredients except the dill, parsley and paprika in a blender and blend until creamy.

  2. Add to a bowl with the dill, parsley and paprika and whisk well before serving.


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