Soothing Black Bean and Brown Rice Soup
A comforting, fiber-packed soup featuring tender black beans and brown rice in a savory broth, topped with creamy cottage cheese.
Prep
10 min
Cook
20 min
Total
30 min
Makes
4 servings
Created together. Shared with you.
Made by Shontel + Lila
Shontel created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat olive oil in a medium soup…
- 01
Heat olive oil in a medium soup…
Heat olive oil in a medium soup pot over medium heat at 350°F (175°C) for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add the yellow onion and garlic clove…
Add the yellow onion and garlic clove to the pot. Sauté for 4 to 5 minutes until the onion becomes translucent and soft.
Look for: the onion becomes translucent and soft
Tap card to mark done - 03
Stir in the ground cumin and cook…
Stir in the ground cumin and cook for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in the vegetable broth
Pour in the vegetable broth, cooked black beans, and cooked brown rice. Bring the liquid to a simmer over medium-high heat, which takes about 3 to 4 minutes.
Allow: 3 to 4 minutes
Tap card to mark done - 05
Reduce heat to low
Reduce heat to low, cover the pot, and simmer gently for 10 minutes to allow the flavors to blend.
Allow: 10 minutes
Tap card to mark done - 06
Remove the pot from the heat source
Remove the pot from the heat source. Ladle the soup evenly into bowls.
Tap card to mark done - 07
Top each bowl with low-fat cottage cheese…
Top each bowl with low-fat cottage cheese and optional fresh cilantro before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Store leftover soup in an airtight container…
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
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